For time:Buy in :2000m row (only do once)then 3 rounds:20 clean & jerk 65/4520 abmat situps20 box over 20″

AMRAP 125 pull ups10 (5 per side) kb hang clean & jerk 53/3515 push ups

4 rounds for time:15 hang snatch 65/45400m run

AMRAP 1210 shoulder to overhead 95/6510 burpees20 abmat situps

3 rounds for time:20 deadlift 135/9515 push ups10 alternating reverse lunges 53/355 pull ups400m run Straight bar for DLHold KB however you choose for lunges. Just make sure the knee touches you finish with both feet side by side with full hip extension locked out. run routes:

AMRAP 15m500m row20 alternating kb ground to overhead 53/3520 box over 20″

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…