A. EMOM 10:  3 Touch & Go Power Cleans Start at 65% of Max Power Clean and Build.  B. Health 20 Minute EMOM:  Min 1: …

A. EMOM 15:  Min 1- 12 SA OH DB Lunge (H: 35/25lbs, F: 50/35lbs, P: 70/50lbs) Min 2- Toes-to-Bar (H: 3-5, F: 10, P: 15)  …

Health AMRAP 24:  500/400 Meter Row 50 Bodyweight Box Step Ups 24/20” 30 Russian KB Swings 53/35lbs   Fitness  AMRAP 24: 750/600 Meter Row 50 …

Health: For Time:  75/60 Cal Row 60 Wall Balls 14/10lbs 45 Ring Rows  30 Burpees 15 DB Front Squat (2x 35/25lbs) F+P: For Time:  100/80 …

A. 12:00 to Heavy Clean & Jerk Complex -then- Every 1:30 for 3 Rounds:  Clean & Jerk Complex @ 75% of Heaviest Set Health: 2 …

A. Health: 4×6  Monkey Method Box Dips Fitness: 40 Total Strict Stationary Bar Dips (Sets of 3-5 Reps, Add weight if you can) Performance: 4×10 …

A. Health 12 Min EMOM:  Min 1:  2 OHS (from the floor) Min 2:  6 Ring Rows Fitness: 12 Min EMOM:  Min 1:  1 Squat …

A. 15 Min:  Health: 6×3 DB Bench Press (Goal is heavier than last week) F+P: Bench Press 3×2@ 85-90% 4×1@ 95%+  *Rest 2:00 between each …

A. 15 Minutes:  Touch and Go Deadlift 10 @ 70-75% 8 @ 75-80% 6 @ 80-85% 4 @ 85-90% 2 @ 90%+ B. Health Every …

Health: Every 8:00 for 4 Rounds:  750/600 Meter Row 30 Russian KB Swings 35/25lbs 15 Burpees F+P: Every 8:00 for 4 Rounds:  750/600 Meter Row …