Deadlift 3-3-3-3-3 Pendlay Rows 12-10-8-6-4Read More

A) Max rep pull ups - 1 attempt. *once off the bar, set is finished. *shoot for unassisted B) 15min Cap Clean and jerk 10 reps @ 185/135 Rest 2 min 10 reps Rest 1 min 10 repsRead More

Power clean 2/2/2/2/2 SOTS press 5/5/5/5/5  Read More

4 individual rounds -50 air squats *immediately into a max distance yoke push (2-45's/2-25's) *once the sled stops, even if for a sec, the push is done.Read More

Row 2000 100 DU 50 thrusters (45/35) 15 muscle ups 50 burpees 100 DU Run 2000m *row/run are interchangeable.Read More

150 push ups *every time you stop - 100m runRead More

10 RFT 10 Back squat (BW/.75BW) 10 T2B *RX is the rack, RX+ is pulling from the ground.Read More

50/40/30/20/10 -Push ups -Double unders 12 min CapRead More

1-2-3-4-5-6-7-8-9-10-11-12 -hang squat clean (155/115) -wall balls 20/14 *100m run after each rdRead More

Bent Rows 5/5/5/5/5 Push Jerk 2/2/2/2/2Read More