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Skill Handstand Walk or handstand push ups Ship shape For Time 30-20-10 Dumbbell Snatch 50/35 Toes to bar 500 M. Row after each round Fitness 30-20-10 Dumbbell snatch 35/20 Hanging knee raise or [...]

With a Running Clock Starting at 0:00-10:00 EMOM 10:00 For Load 2 Power Clean Rest 3:00 On the 13:00 EMOM 10:00 1 Squat Clean On the 30:00 Dad’s Donkey 7:00 AMRAP 3 Burpees 5 Box Jump 24/20 [...]

Mobility 2:00 Foam Roll Upper Thoracic/Lats 1:00 Foam Roll Quads/Adductors (Each side) 1:00 Pigeon Pose (Each leg) 1:00 Banded hamstring distraction (each leg) 1:00 Couch Stretch (each leg) [...]

For Load Weighted Pull-Up 5-5-5-5 Belly Flop 3 Rounds For Time 15 Calorie Rower 12 Power Snatches 95/65 9 Lateral Burpees over the Bar COMPTRAIN 1. Strict Handstand Push-ups Alternating On th [...]

Back squat 10-10-10 10 Rounds for time 100 M. Sprint Rest 1:00 Competitor 1. Squat Snatch Build to a Heavy Single 2. ”Ring of Fire” AMRAP 9: 1 Ring Muscle-up 1 Squat Snatch (135/95) 2 Ring [...]

Crossfit Hollyman 30 Rounds for time 5 Wallballs 20/14 3 HSPU 1 Power Clean 225/155 Fitness 15:00 AMRAP 5 Wallballs 20/14 3 hand release pushups 1 power clean (80% of 1 rep Max) Competitor [...]

Bench Press 8-5-3-1-1 DBCJ FOR Rounds +reps EMOM until failure Clean and Jerk 135/95 Comptrain 1. Deadlift Build to a Heavy Set of 2 Followed By… 3 Sets of 7 @ 80% of the above load. 2. [...]

Mobility Foam Rolling: Thoracic + Lats (Upper Back) – 2:00 Banded Shoulder Distraction – 1:00 Each Side Foam Rolling – Quads and Adductors – 2:00 Couch Stretch – 2:00 Each Leg Pigeon Pose – 2:00 [...]

For Total Load 7-5-3 Power Snatch (Touch and Go NO DROPS) 2:00 Rest between sets Spot on 5 Rounds for time of: 10 Deadlifts, 225/155 20 Wall Balls, 20/14 lbs Spot On (Fitness) 10:00 AMRAP 10 [...]

5 Rounds For Max Reps Handstand Push Ups Up Swing For time: 40 Kettlebell Swings 53/35 20 Pull-ups 32 Kettlbell Swings 16 Pull-ups 24 Kettlebell Swings 12 Pull-ups 16 Kettlebell Swings 8 Pull-ups [...]