Stronger. Faster. Powerful.

Weighted Dips 10-10-10-10 14min Clock 21-15-9 Thruster 95/65 OTB Burpee Row - cal - time remaining find 1RM clean and jerk

Bar MU 4 x ME - rest 3min between FT 12-10-8-6-4-2-4-6-8-10-12 DB Snatch 50/35 - in between each round, one round of Cindy 5 Pull up ...

4 attempts at max wattage in 20sec on the Ski Erg -rest 3min between 20min AMRAP - Partner 20 DB Hang Power Clean and jerk 50/35 20 Cal...

5 x 3 Strict Pull up + 3 Bar MU -rest 2min between 9RFT 3 Front Squat * 7 T2B 9 Lateral OTB Burpee R1-3 135/95 R4-6 155/105 R7-9 ...

Front Squat 3-3-3-3-3 FT 20-40-60-80-100 Double Unders Deadlift (divide by 10) 225/135

4 attempts at max RPM on bike - rest 2min between each attempt Bench Press 15-12-9-6-3 RDL 5-5-5-5 10-8-6-4-2 Push up - in between...

5 x 3 Strict Pull up + 1 Bar MU -rest 3min between 10RFT 5 Clean and Jerk 185/125 3 Burpee Box jump overs 1 Rope climb - from a seate...