Olympic Lifting Clean & Jerk: Work to a heavy Snatch Balance: 3-3-2-2-1-1-1 Endurance INSIDE AMRAP 16 MIN 30 Sumo Deadlift Highpulls, 70/53 15 Ring Push-ups or HSPU 30 Drag Rope DU OUTSIDE AMRAP 16 MIN 40 Alt Kb Swings, 53/35 300m Run 20 Goblet Squats, 53/35 100m OH Carry, 53/35Read More

AMRAP 30 Minutes  1 Rope Climb 18’ 10 Burpee Box Jump Over 24/20 Gymnastics Complex: 5 toes to Bar+3 chest to bar+1 Bar Muscle Up  15/12 Cal Ski or RowRead More

WWPF – AMRAP 35 1000m Row (switch EMOM) 50 Sandbag Lunges, 100/75 25 Strict Pull-ups (partner hangs) 1000m Row (switch EMOM) 30 Sandbag Box Step-up and overs, 100/75 15 Wall Walks (mix anyway)Read More

AMRAP 10 Minutes  200m run at RPE 7 100m walk recovery Then…. Running DT AMRAP 18 Minutes  12 Deadlifts 155/103 9 Hang Power Cleans 6 Push Jerks  400m Run Read More

A. Incline bench 3×4 B. Bicep curls 3x burnout Then… AMRAP 17 Minutes  50 Double Unders 50 Sit-ups 50 Wall Balls 500m Ski 50 Toes Through Rings 50 BurpeesRead More

Every 2 Min for 16 Min….. 200m Run + 1 Snatch Pull + 1 Snatch Then… 10-9-8-7-6-5-4-3-2-1 DB Snatch, heavy (both heads of the DB 2 floor) HSPURead More

Front Squat 2 Rep Max Then 2×2@90% Then…. 50/40 Cal Bike 25 Front Squats 185/133 (from rack) 10 Ring Muscle Ups + Dip Read More

Olympic Lifting Snatch: Work to a heavy single EMOM 10: 2 T&G Power Cleans + 1 Jerk Endurance– 35 MIN CLOCK 3 Mile Bike 2k Ski 1 Mile Run *AMRAP Remaining time: Cindy: 5 pullups + 10 Push-ups + 15 SquatsRead More

5 Rounds 5 Minute Amraps, 2 Minute Breaks  50 Double Unders 20 GHD Sit-ups/weighted sit-ups/leg raises 5 Wall Climbs *max reps skill with remaining time Ex: muscle ups, pullovers, handstand walks, handstand pushups, peg Board, etcRead More

WWPF 0:00 – 17:00 120 Sandbag Lunges, 100/75 (mix reps anyway) 60 Weighted Push-ups, 55/35 Max Distance Sandbag Carry, (switch every 100m) 19:00 – 36:00 150 KB Swings, 53/35 (mix reps anyway) 60 Weighted Strict Pull-ups, 20/14 (med ball) Max Distance Med Ball Run Relay, (switch every 200m)Read More