Complete in Order Strength: A) 10 min. to find max- 1 Push Press + 1 Power jerk + 1 split jerk B) 12 min. working to 6 rep FS Skill: A) 7 min EMOM for kip consistency- 2 CTB + 2 TTB + 2 Bar MU B) 2 rounds - 20 ghd situps + 50m farmers carry … [Read more...]

Complete in Order Strength: A) 8 sets - Every 2 min. - 2 rep full clean B) 3 min. AMRAP -10 DU -10 DL (205/145) -20 DU -10 DL -add 10 DU e/round Skill: A) 4 min. Tabata on rings -10 sec. arch hold + 10 sec. hollow hold B) 20 MU for time w/towel … [Read more...]

Complete In Order Strength: A) 5 sets of 5 strict press building to 5rm B) FS: 10 min. to find 3rm ... keep these smooth Skill: A) 10 min. EMOM E- 6 scapula pullups + 10 sec. hold at top on last rep O- 10 hollow rocks Conditioning: Community … [Read more...]

Complete In Order Strength: A) Jerk dip + Split jerk: 8-10 sets to find max for complex *no misses! B) BS: 8 min. EMOM - 3 @77% Skill: A) 6 - on rings w/ towel between feet - 3 kips + 3 MU + 1 skin the cat Conditioning: For time - split … [Read more...]

Complete in Order Strength: A) 10 sets: Every 90 sec. - 3 rep Hang Snatch working to heavy set for the day B) BS: 10 min. to find 2 rep BS w/ 3 sec. pause in first rep Skill: A) Death By Strict HSPU B) 30 strict TTB *keep some level of control … [Read more...]

Complete In Order Strength: A) Clean + FS: in 8 sets work to a heavy/smooth set for the day *every 90 sec. B) DL: Every 90 sec. for the following reps and % of 1rm 10@50% 8@60% 6@70% rest 1 min. and repeat 2x Skill: A) 8 min. EMOM - 10 sec. … [Read more...]

Complete In Order Strength: A) 10 min. clock to find Max 2 rep Hang Snatch *You only get 2 misses *start with an empty bar B) OHS: 11 min. to find 2 rep max Skill: A) 8 min. EMOM 2 kipping PU + 2 TTB + 2 Bar MU Conditioning: For time... A) 20 … [Read more...]

Complete in Order Strength: A) 4 sets of 4: snatch grip sotts B) 10 min. working to a 2 rm Snatch C) 4 sets of 5: press in split as warmup D) 10 min. working to 1 rm C&J Skill: A) 8 min. EMOM E- 8 pushups O- 8 TTB Conditioning: 6 rounds for … [Read more...]

Complete in Order Strength: A) 12 min. Every 2 min. - 3 Bench Press building to heavy set B) Find 3rm weighted Chinup Skill: A) 3 sets as able - 2 strict MU + 2 strict dips *scale strict MU w/ banded MU staying hollow B) 3 sets 6 hollow/arch kips … [Read more...]