1.  21-15-9: Dead Lifts, 225/155 400m Run 2.  Snatch Barbell Complex With Partner: 55/95 5 push-ups on the bar + 1 squat snatch + 2 OH lunges (snatch grip)   *Partner #1 works across gym (short way) (hands can’t separate from bar) *Parner #2 rest... Continue Reading

1.  “Filthy 50″ 50 reps for time of: Box Jumps, 24,20 Jumping Pull ups KBS, 35/25 Walking Lunge Steps Knee to Elbow Push Press, 45/35 Back Ext. Wall Balls, 20/14 Burpees Double Unders   2.  C2B Progression EMOMx6:  7 unbroken C2B

Alone or in pairs w one resting AMRAP 20: 30 Overhead Plate Lunges, 45/25 25 Deads, 185/135 20 TTB 200m Run

1.  3RFT: 400m Run 10 Front Squats, 185/135 50 Double unders 2.  Clean and Jerk EMOMx10:  Power Clean + Hang Squat Clean + Push Jerk + Split Jerk 3.  C2B Progression EMOMx7:  6 unbroken C2B

1.  Dead Lift 1RM 2.  EMOMx12 Odd:  5 Dead Lifts  – you choose the weight Even:  5 Weighted Pull ups – you choose the weight 3.  Run 10x Mailbox and back, :30 rest