9am Oly 10:15 Enduro 4:30pm Virtual Yoga 18 Min AMRAP OUTSIDE 20 KB Swings, 70/53 200m Weighted Run, 70/53 200m SA Farmers Carry, 70/53 18 Min AMRAP INSIDE 300m Ski Erg 20 Med Ball Cleans 10 Toes 2 RingsRead More

8 Min AMRAP Max Distance Prowler Push, heavy 8 Min Ladder (3-6-9-12-15….) Hang Squat Snatch, 95/63 Burpee over Bar 8 Min AMRAP 50/40 Cal Bike Max Bicep curls in remaining timeRead More

Deadlift 1-1-1 Then…… 800m Run 30 C2B Pullups 30 Wall Balls 600m Run 20 C2B Pullups 30 Wall Balls 400m Run 10 C2B Pullups 30 Wall BallsRead More

For Quality Complete reps 10-9-8-7-6-5-4-3-2-1 Bench Press, Men: body wt / Women: 3/4 body wt Strict Toes 2 Bar (modify with negatives) *10/8 Cal Bike + 1 Rope Climb after each roundRead More

a. Bulgarian Split Squat 3×5 b. Weighted Dip 3×3 Then…. 3 Rounds 20 Alt Devil Press 50/35 30 Alt DB Overhead Lunges 50 Double UndersRead More

Hang Clean 2-2-2-2 Then… For Time 21 Hang Clean, 135/83 21 Box Jumps 400m Run 15 Hang Cleans, 155/103 15 Box Jumps 300m Run 9 Hang Cleans, 185/123 9 Box Jumps 200m RunRead More

Pause Back Squat 2-2-2 *3 second pause on each* Then…. Shorter Nate AMRAP 15 Minutes 2 Muscle Ups 4 HSPU 8 KB Swings 70/53Read More

10 Rounds 300m Run 5 Toes to Bar or V Ups 10 Burpees 15 Wall Balls or Goblet SquatsRead More

Quarterfinals Test 4 Find a 4 RM Front Squat Then…… For Time, in Any Order: 400m Sled Pull (not prowler push) 70/50 20 Squat Cleans 165/103 10 Muscle Ups (20 pull + 20 push)Read More

AMRAP 11 Minutes 15/10 Cal Bike 40 Double Unders 3 Rope Climbs 15′ or 10 Strict Pullups AMRAP 11 Minutes 200m Run 10 HSPU AMRAP 11 Minutes 20 Bicep Curls 25 Pushups 30 Calf RaisesRead More