WWPF – For Time 12/9 Cal Bike Relay 160 SA OH Lunges, 50/35 12/9 Cal Bike Relay 100 Weighted Push-ups, 45/25 12/9 Cal Bike Relay 80 C2B Pull-ups 12/9 Cal Bike Relay 50 Sandbag Ground 2 OS, 100/75 12/9 Cal Bike RelayRead More

Snatch 1-1-1 Then…… 12 Minutes Ladder 2-4-6-8-10-12-14…… Hang Snatch 95/63 Box Jump 24/20 Cash Out: 100 Sit UpsRead More

1a. Weighted Strict Pull-up: 4 x 2 (no pause at top) 1 x max reps 1b. SA DB Press: 4 x 4 For Time 1000m Row 75 Double Unders 50 Wall Ball Shots, 20/14 75 Double Unders 1000m SkiRead More

Heavy Complex: 1 Clean + 2 Front Squats Then…… AMRAP 16 Minutes 3 Ring Muscle Ups 5 Hang Cleans 185/123 7 Toes to RingRead More

Sumo Deadlift: Wk 1 of 4 Build to heavy 8 rep (3 sec negatives) Then, Drop weight 15-20lbs for 1 set of 8-12 reps (3 sec neg) 3 Rounds 400m Run 21 Sumo Deadlift HighPull, 75/53 12 HSPURead More

Olympic Lifting Clean w/pause 2″ off the floor: 5 singles over 75% Pick Your Pull: Clean Pull to shrug: 95-105% / 3 x 3Clean RDL: 75-85% / 3 x 3 Endurance 3 Rounds 10 Push Press, 45/33 20 Russian Swings 30 Lunges 800m RUN OR ROW 2 Rounds 15 Push Press 30 Russian Swings 45...Read More

2 Rounds: AMRAP 5 Minutes 8/6 Cal Bike 15 Wall Balls 2 Minute Break AMRAP 5 Minutes 1 Legless Rope Climb 15′ 3 G2OH (Heavy) 2 Minute Break AMRAP 5 Minutes Max Effort Devil Press (2 DB)Read More

WWPF 20 Min AMRAP 21 Hang Power Clean, 135/93 (Mix Reps anyway / Partner keeps bar in front rack) 15 Planking Burpees 9 Synchronized Bar Muscle-ups Then… Partner Flight Simulator Relay 10-20-30-40-50-40-30-20-10Read More

EMOM 10 Minutes 1 Snatch Grip Deadlift + 1 Snatch Then…… 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHSRead More

1a. Weighted Strict Pull-up: 3 x 4 (1 sec pause @ top) *1 x max effort (no weight) 1b. SA DB Press: 4 x 6 For Time: 20 MIN CAP 25 Toes 2 Bar 50 Sandbag Walking Lunges, 100/75 25 Toes 2 Bar 50 Sandbag Squats, 100/75 25 Toes 2 BarRead More