EMOM 15 Minutes  5 Bench press 8 RDL 16 Gorilla Rows (8 per arm) Then…. AMRAP 15 Minutes  5 Wall Climbs 10 Toes to Bar 15/12 Cal SkiRead More

15 MIN To work to a heavy 3 Position Snatch (High Hip + Hang + Floor) Then….. 4 Rounds of 5 Min AMRAP’s 30 Double Unders 20 DB ALT Snatches, 50/35 10 DB Box Step-overs, 24″/20″ *REST 1 MIN BETWEEN ROUNDS. PICK UP WHERE YOU LEFT OFF.Read More

Back Squat 10RM Then 1×10 @85% Then…. Happy birthday to Morgan! 33 Strict Pull-ups 33 Hang Power Cleans 135/93 33 Ring Dips 33 Push Press 135/93 33 Burpees Read More

Olympic Lifting Snatch Pull + Snatch (off Blocks): 5 x 1 Jerk w/ pause in catch: 5 x 1 Endurance “The Filthiest Fifty” 50 Box Jumps, 24″/20″ 50 Jumping Pull-ups (above max reach) 50 KB Swings, 53/35 50 Weighted Walking Lunges, 45/25 50 Toes 2 Bar 50 DB Push Press, 50’s/35’s 50 Cal Bike or...Read More

Strict Press 3-3-3 Then… AMRAP 18 Minutes  0.5 Mile Bike/400m Run/400m Ski 100m Farmer Carry-Heavy (2db or kb) 5 Ring Muscle Ups or 10 Pull +10 PushRead More

Wacky Wiser Partner Friday 0:00 – 10:00: 10 MIN EMOM 1 Snatch + 2 OHS 12:00 – 25:00 : 13 MIN AMRAP 42 Power Snatches, 95/63 (mix reps anyway) 30 OHS, 95/63 (mix reps anyway) 18 Synchronized Hurdle Jumps, 24/20 27:00 – 34:00: 7 MIN AMRAP Max Shuttle Runs (up/back = 1) Partner bearhugs sandbag....Read More

AMRAP 35 Minutes  1000m Row 50 GHD Sit-ups 1000m Ski 40 Pistols 1000m Run 30 Devil Press 50s/35s (2db)Read More

EMOM 15 Minutes  Min 1: 5 Bench press Min 2: 8 RDL Min 3: 16 Gorilla Rows (8 per arm) Then…. Happy 30th to Taylor! AMRAP 19 Minutes  3 Rope Climbs 15’ 19 HSPU 30 Box Jumps 24/20 300m RunRead More

EMOM 10 Min 2 Cleans + 1 Jerk Then…. For Time: 30 T2B 5 Clean & Jerks, 135/93 20 C2B Pull-ups 10 Clean & Jerks 10 BMU 15 Clean & JerksRead More

Back Squat 10RM Then 1×10 @85% Then….. AMRAP 12 Minutes  15 Ring Pushups 30 Thrusters 45/33 200m Run or 15/10 Cal Bike Read More