WWPF 42 Hang Cleans, 155/113 21 Synchronized Strict Pull-ups 30 Hang Cleans 15 Synchronized Strict Pull-ups 18 Hang Cleans 9 Synchronized Strict Pull-ups 9 Strict HSPU (Partner holds HS) 18 KB Hang Squat Cleans, 53’s/35’s 15 Strict HSPU (Partner Holds HS) 30 KB Hang Squat Cleans 21 Strict HSPU (Partner holds HS) 42 KB Hang...Read More

AMRAP 10 Minutes 10/8 Cal Bike 25′ HS Walk or 30s Hold AMRAP 10 Minutes 100m Sandbag Carry-Heavy 100m Farmer Carry-Heavy AMRAP 10 Minutes 200m Run 15 BurpeesRead More

Deadlift: (WK 1) 3 x 8 @ 75% 1 x Max Reps @ 70-73% (10-15 reps) For Time 400m Run 75 Sit-ups 600m Run 50 Toes 2 Bar 800m Run 25 GHD Sit-upsRead More

EMOM 10 10 Drag Rope DU + 1 Snatch For Time 50 Box Hurdle Jumps, 24/20 (w/pvc) 15 OHS, 95/63 9 RMU 40 Box Jumps, 24/20 15 OHS, 115/83 7 RMU 30 Burpee Box Jumps, 24/20 15 OHS, 135/93 5 RMURead More

Back Squat Week 2: 2×5@83% 2×3 @88% 1×1 @93% Then…. AMRAP 10 Minutes 10 Cal Ski 15 Push Press 95/63 20 Wall BallsRead More

Olympic Lifting -Clean w/pause 2″ off floor: Work to a heavy -Snatch balance: 3-3-2-2-1-1-1 Endurance 17 Min AMRAP 40 Air Squats 30 Kb Swings, 53/35 20 T2R 10 Weighted Push-ups, 55/35 AND 17 Min AMRAP 2000m row OR 1 Mile Run AMRAP w/Remaining Time: 60 DU 30 Jumping Lunges 10 Jumping Pull-ups (RX: Bar above...Read More

Complete reps 10-9-8-7-6-5-4-3-2-1 Weighted Burpee Box Step-over, 50/35 (box ht=knee ht) Burpee Pull-up then… Complete reps 1-2-3-4-5-6-7-8-9-10 Sandbag Ground 2 Over Shoulder, 100/75 Sandbag Squat, 100/75Read More

WWPF For Time 100 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch, 95/63 10 Alt Rope Climbs 80 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch 8 Alt Rope Climbs 60 Cal Ski (Switch EMOM) 30 Alt Hang Squat Snatch 6 Alt Rope Climbs 40 Cal Ski (Switch EMOM) 30 Alt Hang Squat...Read More

Cardio and Abs AMRAP 35 Minutes 100 Foot Heavy Sandbag Carry 60 Sit Ups 800m Run 40 Leg Raises 1 Mile Bike 30 GHD Sit Ups 50 Drag Rope Double Unders 20 Strict Toes to BarRead More

Deadlift: Test 1RM Then… 2 Rounds For Time 25 Deadlifts, 225/153 400m Run 25 Burpees over bar 300m Run 25 Pull-ups 200m RunRead More