Strength EMOM x 12 1 - 2-3 Wall walks 2- 1-DB bent over row - 8 reps/arm 3 - Front foot elevated split squat - [...]

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 [...]

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. [...]

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 [...]

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 [...]

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 [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax! See you tomorrow! [...]

Strength Front squats Heavy 5 Workout 12 min AMRAP 2-4-6-8-10.. DB Deadlifts DB Ground to overhead# #Can be power clean and jerk, or power snatch. [...]

Workout 3 RFT 15 Burpees 20 Wall ball (20/14) 400m Run 20 Thrusters (95/65) 15 Dips

Strength 1 Cleans 3-3-2-2-1 Strength 2 Push jerk Heavy 5 Super set 4 Dball shoulder (2/2) **We've been hitting a lot of power cleans lead [...]