6 RFT 10 diamond push ups 20 KB swing (53/36) 30 double unders 20 knees to elbows 10 wall walks 45 min cap  Read More

Lunge 8/6/4/2/2 *increasing each set -Close grip bench 8/8/8/8/8 *sets across. Find a max weight to do 5 sets of 8 reps. *grip should be hands stacked on top of the shoulder "shoulder width apart"Read More

"Jackie'ish" -1000m row -50 thrusters (45/35) -30 strict pull ups *12 min capRead More