3 Rounds: 20 Toes to Bar, 20 Wall Ball 20/14

3 Minute AMRAP: 10 Dumbbell Plank Hold Pass Through + 10 Dumbbell Floor Press #70/50

Hanging Knee up With Twist

Single Leg Landmine RDL into Clean

AQAP: 30 Power Clean #155/105 + 30 Strict HSPU

10 Minute Up Ladder 1-2-3-4…. Ring muscle up 2-4-6-8 …OHS #95/65 , 5 Minute Work up to heavy snatch

3 Rounds: 20 Toes to Bar, 20 Wall Ball 20/14

Bench Deadlift

Banded Kneeling Hip Extension

Workout DEMO January 10th 2024

Pause Bench Press

Dumbbell Skull Crusher

Incline Kettlebell Bench Press

Bent Over Reverse Fly

Seated Kettlebell Bottoms Up Press

Negative Push Up

Plate Floor Press

Single Arm Plank Hold

Plate Overhead with Slow March

Inchworm with Push Up

Dumbbell Bench Press

Single Arm Dumbbell Overhead Hold

Banded Tricep Extension

Single Arm Dumbbell Overhead Carry

Tall Kneeling Landmine Press