Strength EMOM x 12 1 - ME Strict Chin Ups 2 - Hollow Holds/Rocks/Dead Bug 3 - 5 Squat Jump @ 30% 1 RM Back [...]

Strength High hang clean + Front squat + Jerk Heavy 2 of the complex Workout 4 RFT 20 Lateral hops 15 Hang power clean - [...]

Workout 30 min AMRAP 500m row 15 Chin ups 20 Dball shoulder - 100/60 **One of two long workouts this week, and it's a doozy. [...]

Strength Front squat Heavy 2 Workout 12 min AMRAP 100m Waiter’s walk (1-53/35) 15 burpees 20 Amer KB swings - 53/35 **Starting off the week [...]

"Ship" 9 Rounds For Time 7 Squat Clean (185/135 lb) 8 Burpee Box Jump (36/30 in) **Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, [...]

Strength Bench press Heavy 3 Workout 12 min AMRAP 250m row 10 Dbl DB strict press - 50/35 10 Box step overs (24/20) - 50/35 [...]

Strength High hang snatch + Overhead squat Heavy double Workout "Nancy" 5 RFT 400m run 15 Overhead squats - 95/65 **Wrapping up the work week [...]

Workout 20 min AMRAP Bike 15/10 cal 12 Wall ball - 30/20 9 Box jumps - 30/24 3 Ring muscle ups (or 6 MU transitions) [...]

Strength Front squat 3-3-3 (Heavy 3) ^with 3,2,1 seated start box jumps between sets Workout 10-9-8-7-6-5-4-3-2-1 Single KB clean & jerk (reps per arm) Racked [...]

Workout 5 RFT 400m Run 10 Cleans - 155/105 20 Push ups **This one is a doozy. It has a little bit of everything - [...]