Workout For time 800m run, then 10-8-6-4-2 Power cleans (115/75) Front rack lunges* 400m run, then 10-8-6-4-2 Hang squat cleans (115/75) Burpees over the bar [...]

REST DAY! Get outside and do something fun. Or just relax! And look up at the sky! - Yoga at 10am. - Gainz Club [...]

Strength A1 - Front squat -4 x 4 @ 75% *3 sec tempo, 1 sec pause on all reps. A2 - Tib raises - 3 [...]

Workout 20 min AMRAP 24 Double unders 12 Handstand shoulder taps 6 Toes to bar

Strength A1 - Deadlift -4 x 4 @80% 1RM *deadstop; 3 sec to lower bar every rep   A2 - Side plank rotations -3 x [...]

Strength 1 A1 - Power snatch - Hang power snatch - Overhead squat -Build to a heavy single of the complex, and repeat that weight [...]

Workout For time 5 round of: 400m run 3 rounds of 4 Pull ups 8 Push ups 12 Air squats *Weight vest optional - 20/14# [...]

Strength A1 - Bench press -4 x 4* @ 80% *1 sec pause at the chest 1st rep every set, max reps on the last [...]