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Lift5 rounds On the :90 start10/8/6/4/2 squat cleans or power cleans+front squat Go up in weight each time, and build to a heavy set of ...

Accessory Work4 sets of 4 front rack step ups/side6 tempo close grip bench press  WorkoutFor Keith For time with a 25:00 cap:50 pushups 50 cal row38 thrusters ...

Workout 35:00 of 2:00 cardio of choice10 total rear foot elevated split squats, 2 sec tempo down2:00 different cardio of choice:20 hollow hold rest 1:00

LiftIn 12:005 RM hang power snatch + open retest bmu and power snatches Workout11.1/14.1AMRAP in 10 minutes30 Double-Unders15 Power Snatches (75/55 lb) Scaled60 single unders15 ...

Accessory Work4 sets:6 good mornings–3 seconds on the way down5 strict chest to bar or max chin over/chest to bar hold6 bicep curls–2 tempo each ...

Skill Work3 roundsLevel 1: ring active hang or swings+ring supportsLevel 2: ring to hip swings+transition drillsLevel 3: 4-6 unbroken ring muscle ups, focusing on catching ...

Workout 50-40-30-20-10Box hamstring curlsalternating Box stepups (no weight) Russian twists–r+l=1 2:00 cardio of choice after each round

Lift4 RM ohs from a rack Workout17.3RXPrior to 8:00, complete:3 rounds of:6 chest-to-bar pull-ups6 squat snatches (95 / 65 lb.)Then, 3 rounds of:7 chest-to-bar pull-ups5 ...

Accessory Work4 sets of: 5 front rack step ups/side8 tempo close grip bench press  Workout3:00 AMRAP, 2:00 rest x 4 30 double unders3 power cleans First ...

Skill Work3 roundsLevel 1: ring swings+ring supportsLevel 2: ring to hip swings+transition drillsLevel 3: 3-5 unbroken ring muscle ups, focusing on catching high Workout25:00 AMRAP2:00 ...