WWPF – rest 2 min between each round Round 1: 10 Min AMRAP 400m Sled Push, 55/35 (get there anyway) 10 Synchronized Wall Climbs Max Squat Cleans in remaining time, 155/113 Round 2: 10 Min AMRAP 400m Sled Push 10 Synchronized Wall Climbs Max Squat Cleans in remaining time, 185/133 Round 3: 10 Min AMRAP...Read More

AMRAP 12 Minutes 3 Burpee Muscle Ups or 5 Burpee Pullups 100m Sprint AMRAP 12 Minutes 20 DB Hang Snatch-Heavy 50 Double Unders or Crossovers AMRAP 12 Minutes 15 Turkish Sit Ups 15 Russian Twists 15 Leg RaisesRead More

a. 3X10 Bent Over Row b. 3×10 Strict Press Then….. AMRAP 15 Minutes 10 Deadlifts 185/133 10 Ring Dips 200m RunRead More

Every 2 minutes for 16 minutes, complete: 200m Ski or Row 1 Snatch + 2 Hang Snatch Complete Reps 1-2-3-4-5-6-7-8-9-10 Hang Snatch, 95/63 Handstand Push-upRead More

Zombie Squat 4×8 Then…. 10 Rounds 12 Wall Balls 8/6 Cal Bike 4 Strict PullupsRead More

Olympic Lifting -Hang Power Snatch + Hang Squat Snatch: Build to a heavy -10 MIN EMOM 2 Power Cleans + 1 Jerk Endurance AMRAP 30 800m Run or Row 40 Med Ball Cleans, 20/14 800m Run or Row 40 DB Push Press (2 db’s) 800m Run or Row 40 Med Ball Sit-ups, 20/14 800m Run...Read More

Choose a Hero: Morrison 50-40-30-20-10 Wall Balls Box Jumps 24/20 Kettlebell Swings 53/35 Or….. McGhee AMRAP 30 Minutes 5 Deadlifts 275/203 13 Pushups 9 Box Jumps 24/20 *Optional Cash Out for Chad* 300 Step Ups with vest or plate 45/25lb on 20/16 inch boxRead More

WWPF – 35 Min Clock 400m Synchronized Run 10 Hang Squat Snatch, 95/63 (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 15 Synchronized OHS 12 Muscle-ups (mix anyway) 400m Synchronized Run 20 Hang Squat Snatches (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 25 Synchronized OHS 12 Muscle ups **CONTINUE THIS PATTERN UNTIL...Read More

In 12 Minutes Run as far as you can-Wear a vest if so inclined AMRAP 12 Minutes 40 Foot Hand over Hand Sled Pull 180/135 20 Burpees 12 Minute Ab Circuit 1 Minute Plank Hold 15 GHD Sit Ups 15 Leg Raises 15 Russian Twists (30 touches)Read More

Test 1 RM Deadlift Then…. 9-15-21 Ring Pushup Cal Bike 21-15-9 HSPU Sandbag Over Shoulder 100/75Read More