A. 12 Minutes:  Find Heavy 5RM Thruster (From the floor)  *Goal is to hit same weight as last week! -then- 3 Min EMOM:  5 Thrusters …

A. EMOM 7:  Health: Alt. Minutes 4 Ring Kips/ 4 Low Ring Transitions Fitness: 1-3 Kipping Ring MU Performance: 3-5 Kipping Ring MU B. Strength …

A. EMOM 8 Health: 5 Hang Power Snatch F+P: 5 Touch and Go Power Snatch *Reps must be unbroken *Start at 50-60% up to 80% …

A. Health: Push Press 5×4 F+P: Push Jerk 5×4 B. Health:  5 Rounds- CAP 17: 20/15 Cal Bike 10 DB Push Press 35/25lbs Rest 1:30 …

A. 5 x (1+2) @ Tempo 22X1 for Squats Health: Power Clean + Front Squats F+P: Squat Clean + Front Squats B. Health AMRAP 12:  …

Health: 3 Rounds:  1000/850 Meter Row 30 Box Step Ups 24/20” 20 Push Press 75/55lbs F+P: 3 Rounds:  1000/850 Meter Row 30 Box Jumps 24/20” …

A. 12 Minutes:  Find Heavy 4RM Thruster (From the floor)  -then- 3 Min EMOM:  4 Thrusters at 70% of 4RM Health: 30-20-10 – CAP 14: …

A. Health: 3×5 Pike Push Ups (increase difficulty with knees/feet on box and using parallettes) Rest :30 Max HS Hold Rest 2:00 Fitness:  Find Max …

A. EMOM 8 Health: 3 Hang Power Cleans F+P: 3 Touch and Go Power Cleans *Reps must be unbroken *Start at 50-60% up to 80% …

A. Health: Strict Press + Push Press 4 x (2+4) F+P: Push Press + Push Jerk 4 x (2+4) *Increase loading from last week.  B. …