0:00 – 16:00 (16 Min AMRAP-YGIG) 6 C2B Pull-ups 4 Thrusters, 135/93 1 Rope Climb 18:00 – 30:00 (12 Min AMAP) 30 SandBag Ground 2OS, 100/75 (Mix Anyway) 15 Synchronized Toes 2 Bar 30:00 – 35:00 (5 MIN AMRAP) Max Ring Muscle-ups *Partner accumulates as many cal on skiRead More

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch AMRAP 10 Minutes 40 Double Unders 10 Hang Power Snatch 95/63 AMRAP 10 Minutes Run/Ski/Bike as Far as PossibleRead More

a. Strict Weighted Pullup 3×15 (does not have to be unbroken) b. Strict Weighted Ring Dip 3×15 (does not have to be unbroken) Then…. 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Alt Lunge 95/63 Pushup Weighted Sit Up 25/15Read More

10 MIN EMOM 4 Deadlifts + 5 Burpees over bar Then… 18 MIN AMRAP 5 Hang Power Clean, 135/93 250m Row or Ski 10 Hang Power Clean 250m Row or Ski 15 Hang Power Clean 250m Row or Ski *Keep Increasing by 5 reps until time runs outRead More

Back Squat 10 RM Then 1×10 @85% Then….. AMRAP 15 Minutes 5 Muscle ups 10 HSPU 20 SA DB Hang Clean and Jerk-HeavyRead More

Olympic Lifting: Snatch w/pause 2″ off floor: 4 x 1 @ >80% Clean & Jerk w/pause 2″ of the floor: 4 x 1 @ >80% Endurance 16 Min AMRAP 50 Drag Rope DU 40 Wall Ball Shots, 20/14 30 Cal Bike 16 Min AMRAP 6 Strict Pull-ups 12 Alt Devils Press 18 Lateral Box Jump...Read More

Happy 42nd birthday to Scott Whittle and 56th birthday to Chris Lukacs AMRAP 35 Minutes 400m Single Arm Farmer Carry 70/53 42 Toes to Bar 56 Pushups 75 KB Goblet Squats 400m RunRead More

WWPF 0:00 – 18:00 (18 min AMRAP) 30 Cal Row (Mix Anyway) 20 Bench Press, 185/113 (mix reps anyway) 1 Legless Rope Climb EACH 20:00 – 38:00 (18 min AMRAP) 30 Deadlifts, 225/153 (mix anyway) 200m Run Relay (ski relay if rain) 10 Synchronized Bar Facing Burpees over BarRead More

AMRAP 10 Minutes 10/8 Cal Bike 50′ HS Walk or OH Carry AMRAP 10 Minutes 20 Deficit Lunges (2x45lb plates) 50 Double Unders AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Russian Twists 15 Leg RaisesRead More

10-9-8-7-6-5-4-3-2-1 For Quality, not for Time Strict Pullup Ring Dip *if easy for you, add weight Then….. 2 Rounds 500m Row 40 Wall Balls 2 Rounds 500m Ski 30 DB Thrusters 50s/35s (2DB)Read More