Strength/Skill: 10 Minute EMOM: 1 Full snatch + OHS 2 Rounds for Time: 15 Power Snatch @135/95 50 Air squats

Team Fight Gone Bad 3 rounds Switch off each minute and rotate to next station after both team members have completed the station. No rest between rounds.

EMOM for 10 Minutes: 1 Bear Complex Series AHAP =1 Power clean + Front Squat + Push Press + Backsquat + Push Press 10 Minute AMRAP: 30 Double Unders 20 Kettlebell Swings @53/35 10 Hand release burpees

For time, working on the odd minutes, and resting on the even minutes: 100 chest-to-bar pull-ups 95-lb. push presses, 125 reps 95-lb. back squats, 150 reps  

“Smykowski” For time: Run 6k 60 Burpee pull-ups If you’ve got body armor or a thirty pound vest, wear it. U.S. Marine Corps Sergeant Mark T. Smykowski, 23, of Mentor, Ohio, assigned to 2nd Reconnaissance Battalion, 2nd Marine Division, II Read More …

“Nancy” 5 Rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

WORKOUT 11.3 Complete as many rounds and reps as possible in 5 minutes of: Squat clean (165lb / 110lb) Jerk

With a Partner: 20 Minute AMRAP: 50-40-30-20-10 Russian Kettlebell Swings @53-lb./35-lb. *20 Burpees after every round. If you complete the round of 10 kettlebell swings and 20 burpees you start over.

3 Rep Max: Back Squat

Complete as many rounds as possible in 20 minutes of: 10 burpee pullovers  30 squats 60 seconds of handstand hold *This is a static handstand hold, not a walk. Only count time while the hands are stationary. If needed, use Read More …