A. Every 3 minutes, for 12 minutes (4 sets) of: Back Squat 8 reps @68-78% 1RM B. RX Complete as many rounds and reps as possible in 15 minutes of: 20 Wall Ball 9/6 50 Double-Unders 10 Strict Handstand Push-Ups Scaled Complete as many rounds and reps as possible in 15 minutes of: 20 Wall […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch + Hang Snatch Below Knees+ Snatch *Sets 1-3 – 65-70% *Sets 4-6 – 70-75% *Sets 7-8 – 80-85% B. RX Complete as many rounds and reps as possible in 8 minutes of: 6 Deadlifts (100/70 Kg) 12 Box Jump (60/50 cm) Scaled Complete […]

A. Every two minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. RX Complete as many rounds and reps as possible in 5 minutes of: 20 Double-Unders 10 Air Squats Rest 60 seconds, and then… Complete as many […]

A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Back Squat 4 reps @78-88% 1RM B. RX Complete as many rounds and reps as possible in 15 minutes of: 20 Kettlebell Sumo Deadlifts (32/24 kg) 15 Goblet Squat 32/24 Kg 10 Handstand Push Ups (strict if possible) Scaled Complete as many rounds and reps […]

A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Snatch + Snatch *Sets 1-3 – 75-80% *Sets 4-6 – 85-90 % *Sets 7-8 – 90-95% B. RX Complete as many rounds and reps as possible in 12 minutes of: 15 Box Jump 10 Pull-Ups 5 Ground to Overheads (60/40 Kg) Scaled Complete as […]

A. Every 2.30 minutes, for 12.30 minutes (5 sets) of: Push Press 6 reps @72-82% 1RM B. RX For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 30 Burpees 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders Time cap 20:00 Scaled For time: 80 […]