Strength EMOM x 12 1 - 2-3 Wall walks 2- 1-DB bent over row - 8 reps/arm 3 - Front foot elevated split squat - 5/leg Workout 12 min AMRAP 15 Box jumps (24/20) 12 [...]

Strength Back squat 3 x 5, with a 3 second descent Workout For time 300 single unders 100 KB Swings (53/35) 50 Burpees *12 min cap

Workout 3 RFT 800m run 21 Toes to bar 12 Deadlifts (275/185) **Seeing deadlifts in a workout before you see them for strength next week. Grip will likely take a toll with the volume on [...]

Strength 1 Power snatch (with a pause) 2-2-2-1-1 Strength 2 Overhead squat 5 x 3 Super set 5 Wall balls to 11/10' mark **The snatch work today is designed to be positional work. You're working [...]

Strength Floor press 5 x 5 Workout 4 RFT 20 DB snatch (50/35) 20 DB Step ups (24/20) #Reps listed are total. **Today's workout is quite the contrast to what we did Monday - two [...]

Workout 30 min AMRAP 20 Pull ups 30 Push ups 40 Air squats 500m row **With "Murph" coming up in 4 weeks, you'll see push ups, pull ups, and squats a couple times a week. [...]