work up to a 1 rep max for the Deadlift in 15 min rest then amrap in 15 min 50 cal row 50 push press (from ground) 75/55 min 5 and 10 are a mandatory 1 min rest. READ MORE
20 min work up to a 20 rep max for the back squat with remaining time find a 1 RM back squat for today rest then “Nate” varied 20 min amrap of: 2 muscle ups 4 handstand push ups 14 kettle swings 24k/16 READ MORE
2 x 3 front squat 3 x 2 front squat 4 x 1 front squat (work up to a heavy max) rest then amrap in 5 min kettle swings (max effort) rest 5 min amrap in 5 min power snatches 135/95 (max effort) rest 5 min amrap in 5 min row for cals (max effort) READ MORE
5 x 5 back squat (across) rest then amrap in 9 min of: 15 burpee box jump overs 24″/20 unbroken set of: 3 L-pull ups + 3 butterfly chest to bar pull ups + 3 kipping pull ups (must show a dead hang between each of the three) READ MORE
Work up to a heavy complex in 15 min of: 1 power clean + 1 hang squat clean + 1 push jerk + 1 split jerk rest then amrap in 12 min of: 200 m run 5 unbroken power cleans 135/95 5 unbroken hang squat cleans 135/95 5 unbroken shoulder to overhead 135/95 READ MORE
10 min work up to a heavy 2 rep max for the Overhead squat rest then 2 rounds for time 35 sit ups 25 HR push ups 20 ring dips 15 handstand push ups 200 m KB farmers walk 24k&16k/16k&12k READ MORE