1. Squats 10×3 Back Squats, across 2. “Snake Bite” 21-15-9: Squat Snatches, 95/65 C2B Pull ups 3. gymnastics – NOT FOR TIME 3 rds of: 45 sec handstand walk for max distance 5-8 strict Handstand push ups 8-10 deficit kipping HSPU

1.  Squat 7×5 Back Squats, across * 2.  Sumo Deadlift 1 RM ** 3.  EMOMx15 Min 1:  6 Sumo Dead Lifts at 60% of 1RM Min 2:  :40 Hollow Hold Min 3:  10 Strict TTB  

Rest day!!   “Even though you may not feel or look the part now, you must envision yourself in your ideal state.  There is no such thing as perfection, only perfect effort.  Through practicing a “perfect” version of ourselves mentally, we’l... Continue Reading

1. “Tiger Blood” 3 RFT: 10 Clean and Jerks, 135/95 400m Run 2.  C2B Progression 7 sets of 7, :60 rest between sets    

Teams of 2 complete: 8 minutes to complete:  1 mile Run (switch every 400m), in the remaining time complete AMRAP Burpees  (one athlete works at a time) at the 8 minute mark start: 12 minutes to complete:  1 mile Run (switch every 400m), in the remaini... Continue Reading