"Josie" For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans 6 front squats Then, 1-mile run Men: 155 lb. Women: 105 lb. **Deputy U.S. Marshal Josie [...]

Workout 20min AMRAP 100m suitcase carry - 1-53/35 10 Handstand Push ups 12 KB hang clean & jerk - 53/35 (6 per side) **I've said this a few times before, but I love me some [...]

Strength 1 Power snatch + Overhead squat Heavy double Strength 2 Front squat 5-5-5 *Optional accessory work (for fun!) For time Weighted wall sit - 45/35 plate ^Legs at 90 deg, with butt-shoulders-head against the [...]

Strength Press Heavy 5 Workout 7 RFT 30 Double unders 10 Thrusters - 95/65 **These press workouts for 5 can be tough, sometimes frustrating that you max out so early. Slow it down, y'all! This [...]

Strength Deadlift Heavy 2 Workout 3 RFT 21 Lateral hops over the barbell (2=1) 15 Deadlifts - 135/95 9 Hang cleans - 135/95 **Another quick and dirty workout. The focus here is on the deadlifts. [...]

Workout 6 min AMRAP 10/7 cal row 4 Dball shoulders - 100/60 6 Box jumps - 30/24 8 Pull ups Rest 3 min, repeat a total of 4 rounds ^Pick up where you left off. [...]