A. In 15 minutes complete 3 sets of the following 10 strict Supinated pull-ups w/ band if needed 12 barbell z-presses @ 85#/55#+ 14...

Take 15 minutes to complete A. Power Snatch x3 @ 80% x2 @ 85% 3x1 @ 90%+ B. Slow to knee snatch pull 3x3 @ 100% of 1RM + C. 7 rounds for...

For time with a partner 4 rounds Run 400m together 35 synchro air squats 30 Power snatches 75#/55# 25 alternating push-ups/partner holds FLR

Push jerk A. In 15 min complete x5 @ 75% x4 @ 80% x3 @ 85% x2 @ 90% x1 @ 92.5%-95% B. AMRAP 12 min 5 hang power cleans 115,75 10 toe to...

A. Take 15 min to complete 4 sets: 6-8 dips 50m FW 70/h, 53/h 15-20 ghd sit-ups B. 3 rounds for time Run 400m 20 box jumps 24,20 20...

A. Take 20 min to complete Back squat x5 @ 75% x4 @ 80% x3 @ 85% x2 @ 90% x1 @ 93%-95% B. For time: 30-20-10 Single arm DB thrusters...

A. Take 12 min to complete 3-4 sets: A1. DB bench press @ 20X1 x 15 A2. GHD hip extensions @ 30X1 x 10; add wt if feels good A3. Dbl KB...

In 20 min complete A. Power snatch x3 @ 70% x3 @ 75% x2 @ 80% x2 @ 85% x1 @ 90% x1 @ 90%+ B. Snatch pull x3 @ 100% x2 @ 105% x1 @ 110% B....

For time with a partner 16 wall walks 50 deadlifts 185/125 20 synchro burpees 50 cal row/bike 12 wall walks 35 deadlifts 185/125 15...

A. In 15 min complete Push jerk x5 @ 75% x5 @ 78% x3 @ 83% x3 @ 85% x1 @ 88% x1 @ 90%-93% (individuals choice based on feel but cap @...

3 min AMRAP 10 barfacing burpees 10 UB shoulder to overhead 95/65+ AMRAP row cals remaining time Rest 1 min x3 sets Build on s2oh if...

Wednesday A. 20 min to complete Back squat x6 @ 75% x4 @ 80% x2 @ 85% x5 @ 80% x3 @ 85% x1 @ 90% B. For time 21-15-9 Wall ball 30,20 Toe...

A. Take 12-15 min to complete 3-4 sets: A1. 50m sandbag carry A2. Ring FLR X 60 sec A3. Seated Arnold press x 8-10 B. AMRAP 12 min 10 Alt...

A. Power snatch x9 min EMOM 3 min for 3 reps @ 75% 3 min for 2 reps @ 80% 3 min for 1 rep @ 85%+ B. Slow to knee snatch pull x5 min EMOM...

For time w/ a partner 30 burpees over bar lateral 40 pull-ups 50 Hang PC 115/75 60 wall ball 30/20 70 shoulder to overhead 115/75 60 wall...

In 20 minutes complete below Push Jerk 2 sets of 5 @ 75% 2 sets of 3 @ 80% 1 set of 1 @ 85% 1 set of 1 @ 90% B. For time...

00:00-9:00 21-15-9 Thrusters @ 95#/65# 3-2-1 Rope climbs Minutes 9:00-18:00 Assault Bike 30/24 cals 20 burpee box-jump overs 24"/20"...

Take 20 minutes to complete below A. Back squat x5 @ 70% x5 @ 75% x3 @ 80% 2x3 @ 85% B. 12 minute AMRAP 12 DB snatches @ 50#/35# 12...

In 20 minutes complete below A. Behind the neck snatch grip push jerk 3 sets of 5 reps @ 55%-65% of 1RM B. Power Snatch 2 sets of 3 @ 75%...