Teams of 2: For Time: 120 Wall Ball Shots @ 14/20 100 Alternating DB Power Snatch 80 Cal Echo Bike 60 Single Arm DB OH Lunges 40 Bar Muscle-ups or Burpee Pull-ups *RX: 50/70 *Modify [...]

- STRENGTH - Strength Push Press 3 @ RPE 6.5 3 @ RPE 7 2 @ RPE 7.5 2 @ RPE 8 1 @ RPE 8.5 *Perform 10 Single Arm DB Bent Over Rows (5 [...]

- STRENGTH - 7 sets: 1 Clean Pull + 1 Hang Clean + 1 Low Hang Clean @ RPE 7-8 *Goal = Get technical, vertical, and work on your bar path. All reps should be [...]

- ODD OBJECT: MIDLINE - 5 sets: 10 Single Arm KB Hang Snatch @ 53/35 *5 per arm 30 Flutter Kicks :45 sec Low Plank Hold *Take your time. Load of KBs should be moderate [...]

- STRENGTH - Bench Press  5 @ RPE 5.5 5 @ RPE 6 5 @ RPE 6.5 5 @ RPE 7 5 @ RPE 7.5 *Perform 10 Wide Grip Push-ups after each set. - WORKOUT [...]

- STRENGTH - Back Squat For Quality: 5 Back Squats @ RPE 6.5 4 Back Squats @ RPE 7 3 Back Squats @ RPE 7.5 2 Back Squats @ RPE 8 1 Back Squats @ [...]

- WORKOUT OF THE DAY - 2 rounds for time (with a Partner) 400M Plate run with Partner 40 Over partner in Plank Burpees 600M Plate Run 60 KBS 800M Run 80 GHD Sit-Ups RX: [...]

- STRENGTH - Push Press 5 @ RPE 6 4 @ RPE 6.5 3 @ RPE 7 2 @ RPE 7.5 1 @ RPE 8 *Perform 15 Banded Tricep Extensions after each set. *Use racks. [...]

- STRENGTH - 7 sets: 1 Power Clean + 1 Hang Power Clean @ RPE 6-7 *Goal = Get technical, vertical, and work on your bar path. All reps should be squats. - WORKOUT OF [...]

- ODD OBJECT - 5 sets: 5 KB Hang Clean and Jerks @ moderate 50' KB Overhead Carry 15 AbMat Sit-ups *Take your time. Load of KBs should be moderate & unbroken. - WORKOUT OF [...]