Segment 1: OTM x 6 – 1 Squat Snatch (90%) Rest 4:00 OTM x 6 – 1 Squat Clean and Jerk (90%) Rest 4:00 30 Muscle Ups for time Segment 2: Alternating Tabata (8 Rds of :20s/:10s): Front Squats (115/80) Toes to Bar 20 seconds of Front Squats, followed by a 10 second break Followed by...Read More

Segment 1: EMOM 10 minutes: 1 Power Clean 3 Front Squats 1 Jerk Segment 2: 7 Rounds as fast as possible: 5 unbroken Ring Muscle Ups Rest as little as possible between sets Segment 3: 800m Run 30 Snatches (95/65) 800m Run 30 Overhead Squat 800m Run 30 Thrusters Scale as needed to finish in...Read More

Segment 1: Running Clock EMOM 8 minutes: 1 Squat Snatches (85%) Rest 4 minutes EMOM 8 minutes: 1 Squat Clean and Jerk (85%) Rest 4 minutes Max Effort 200m Sprint Segment 2: 150 Double Unders 50 Wall Balls (20/14) 100 Double unders 35 Wall Balls 50 Double unders 20 Wall Balls Scale to finish in 15 minutes or...Read More

Segment 1: 10-9-8-7-6-5-4-3-2-1 Jerk (155/105) 2-4-6-8-10-12-14-16-18-20 Pullups Segment 2: ROMWODRead More

Segment 1: Minutes 1-8: EMOM 8 minutes: 1 Squat Snatches (85% 1RM) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 1 Squat Clean and Jerk (85% 1RM) Rest 4:00 1 minute Row for max cals Segment 2: ROMWODRead More

Segment 1: EMOM 10 minutes: 1 Squat Clean and Split Jerk Same weight across, work up to heavy weight and maintain, or work up to 1RM Segment 2: 8 Rounds: 4 Unbroken Ring Muscle Ups Scale the number of MUs or perform on bar, if needed.  Scale to appropriate number of C2B Pullups. Segment 3:...Read More

Segment 1: Minutes 1-8: EMOM 8 minutes: 2 Squat Snatches (75%) Rest 4:00 Minutes 12-20: EMOM 8 minutes: 2 Squat Clean & Jerk (75%) Rest 4:00 AMRAP 6 minutes: 3 Handstand Pushups Segment 2: 3 Rounds: 500m Row 9 Thrusters (115/85) Scale to finish is LESS THAN 10 minutesRead More

Segment 1: EMOM 10 minutes: Hang Squat Snatch + 1 Snatch Balance + OHS Use a weight you handle comfortably on all 10 rounds.  Shouldn’t be any missed reps. Segment 2: 3×10 Back Squats Use around 50% 1RM.  Already warm, this shouldn’t take more than 10 minutes. Segment 3: “Glen” 30 Clean and Jerk (135/95) 1...Read More

Segment 1: With a running clock… A. At the 0:00 EMOM 6 minutes: 3 Squat Snatches at 70% Segment 2: At the 10:00 EMOM 6 minutes: 3 Squat Clean and Jerks at 70% 1RM Segment 3: At the 20:00 Death by Toes To Bar Segment 4: 2×10 Back Squats 2×10 Push PressRead More

Segment 1: With a running clock… A. At the 0:00 EMOMx6: 3 Squat Snatches at 65% Segment 2: At the 10:00 EMOMx6: 3 Squat Clean and Jerks at 65% Segment 3: 7 RFT: 7 Hang Squat Cleans, 135/95 7 Bar Facing Burpees 7 C2B Pullups Scale as needed to finish in less than 18 minutesRead More