Press: 5 x 3 Then… 4 Min AMRAP 500m Row or ski Max Push-ups 4 Min AMRAP 500m Row or Ski Max Push Press, 95/63 4 Min AMRAP 500m Row or Ski Max HSPU 4 Min AMRAP 500m Row or Ski Max Floor Press, 135/83 *REST 2 MINUTES BETWEEN AMRAPSRead More

EMOM 10 Minutes 2 Cleans + 1 Jerk Then……. AMRAP 16 Minutes 7 Box Jumps 30/24 5 Muscle Ups (any kind) 3 Cleans 205/143 400m RunRead More

Front Squat: Work up to a heavy single Then…3×3 @ 90% THEN… Death By …. Thruster, 95//63 Burpee Over Bar *Complete 1 thruster and 1 burpee Min 1, 2 thrusters and 2 burpees Min 2, 3 Thrusters and 3 Burpees Min 3. Continue this pattern until you cannot complete the number of thrusters and burpees...Read More

The Hills Have Eyes Remix 5 Rounds 100m Weighted Hill Run and Back Down 53/35 20 Medicine Ball Cleans 20/14 20 KB Swings 53/35 400m RunRead More

10 Rounds (17 min CAP) – w/partner 10 Bench Press 10 Cal Row AND 10 Rounds (17 min Cap) – w/partner 1 Legless Rope Climb 100ft Gun WalkRead More

WWPF – Running Clock 50 Synchronized Wall Ball Shots, 20/14 200m Med Ball Run Relay, 20/14 40 Deadlifts, 225/153 (partner hangs) 200m Med Ball Run Relay 30 Synchronized Wall Ball Shots 200m Med Ball Run Relay 20 Deadlifts, 275/203 (partner hangs) 200m Med Ball Run Relay 10 Synchronized Wall Ball Shots 200m Med Ball Run...Read More

15 Minutes to a heavy snatch complex: 2 Snatch Pulls + 1 Hang Snatch Then…… Happy Birthday to Steve Parent!! For Time: 37 Burpees 37 Toes to Bar 37 Hang Snatch 115/83 37 Cal BikeRead More

Strict Press: 5 x 3 Then… “Sandbag Helen” 3 Rounds 400m Run 21 KB Swings, 70/53 12 Sandbag Over ShoulderRead More

15 Minutes to work up heavy in the complex: 1 Clean Pull + 1 Clean + 1 Jerk Then…… In Any Order 50 Cal Ski 40 Lateral Box Jumps 24/20 30 Power Cleans 155/103 20 Jerks 155/103 10 Ring Muscle UpsRead More

Front Squat (wk 3) Work to a heavy single at 90-95% then…2 x 5 @85-90% THEN… For Time 15-10-5 Strict HSPU DB Hang Squat Cleans 50s/35s Strict Pull-upsRead More