1. Front squats 3x 1 2. Thrusters 3 x 1 3. EMOM x 10 5 Push-Press (from ground)  75/115 7 Burpees

1.  EMOM x 7 5 Hang Squat cleans 2.  5 RFT: 200m Run 40 Double unders 10 KBS, 70/53

Rest Day!!

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