A) 4 sets/super set: 10 Yates row 4 Strict press (from floor) – B) Every 90 sec x4: 5 Power snatches (drop + reset) EMOM x4: 3 Power snatches (drop + reset) – C) For time: 30 Deadlifts – up…

A) For time: 10 Rounds- 5 Pull ups 10 Press ups -Into- 10 Rounds- 5 Box jump overs 10 Air squats -20min Cap- – B) Bench press: 5×3 -15min cap- – C) 10min AMRAP: 200m Kb suit case carry –…

A) Every 90sec x4 rounds: 5 Power clean + jerks (drop + reset) -Into- EMOM x4mins: 3 Power clean + jerks (drop + reset) – B) 10mins to build to a heavy: 4 Rep front squat – C) 18min AMRAP:…

A) 4 sets/giant set: 3 Bench press 16 Kb/db alt top to top rows 30 Russian twists -20min cap- – B) 30 sec on/60 sec off/x3 rounds: 1: Bike 2: Muscle ups 3: Row 4: Thrusters – up to 52/35kg

A) Death By: Wall balls – up in 5’s -1min rest after failing- Death by: Burpee box jump overs – up by 1 each round or 2’s (depending). Goal is to get as close to if not over 10 reps…

A) 4 sets/super set: 8 Back squats 6 Strict press (from floor) 4 Strict chin ups (weighted if able) -20min cap- – B) EMOM 20mins: Min1: 45 Sec Bike Min2: 45 Sec Row Min3: 45 Sec double under Min4: Kb…

A) 3 Rounds for time: 15 Wall balls 5 Burpee box jump overs 15 Kb swings – up to 24/16kg 5 Burpee box jump overs – B) 10mins to build to a heavy: 5 Rep Power snatch (drop + reset)…

A) 4 sets.super set: 4 Bench press 10 e.a Single db/kb rows 10-15 Rower jacknifes – B) For time: -3 Rounds of- 400m Run 20 Pull ups -3 Rounds of- 200m Run 20 Hspu

A) 10mins to find a heavy complex: Squat clean + Front squat + split jerk -Into- EMOM x5: 1 Squat clean + jerk @90-100% of weight above – B) “OPEN 14.4” 14Min AMRAP: 60 Cal row 50 T2b 40 Wall…

A) EMOM 12mins: Min1: Cal row – up to 15/12 (cap at 45 sec) Min2: Burpees – up to 15 (cap at 45 sec) Min3: Max wall balls Min4: Rest – B) 10mins to build to a heavy: 3 Rep…