-EMOM 12 Minutes 1 Snatch Pull + 1 Low Hang Snatch -Jerk-5 Heavy Singles above 85% Endurance In Any Order: 50-40-30-20-10 Cal Row/Bike or Ski Weighted Sit Ups or GHDs And….. 12 Minute AMRAP Sprint 100m with 100m jog/walk recoveryRead More

Bench Press: Build to a heavy single Then… 20 MIN AMRAP 15 Pull-ups 200m Run 15 Burpees 300m Run 15 Burpee Pull-ups 400m RunRead More

WWPF – Happy Birthday Cara! 3 Rounds 30 Alt Hang Snatches, 95/63 15 Synchronized Target Burpees 2 Rounds 15 Synchronized OHS, 115/73 50 Cal Bike (mix anyway) 1 Round 30 Hang Squat Snatch, 135/83 (mix anyway) 400m Prowler PushRead More

Can be done in any order, can be split into rounds, or done straight through: 1600m Run or 2000m Row 300 Double Unders 200 Air Squats 150 Sit Ups 100 KB Swings 53/35 50 HSPURead More

Strict Press: Establish a 1RM 20 Min AMRAP 5 Deadlifts, 225/153 10 Push-ups 15 Hurdle Jumps, 24/20 *Run 400m @ min 5-10-15Read More

Clean and Jerk-Heavy Single Then…… AMRAP 16 Minutes 15/12 Cal Bike 3 Rope Climbs 15′ 2 Ring Muscle Ups 1 Clean and Jerk 205/153Read More

Back Squat: Test 1 RM For Time 30-20-10 Alt DB Snatches, 50/35 Pull-upsRead More

Olympic Lifting -Hang Snatch: 20 Min to Work to a heavy -EMOM 10 Min Power Clean 3-3-3-2-2-2-1-1-1-1 Endurance The Hutch 400m Run 63 Wall Ball Shots, 20/14 800m Run 55 KB Swings, 70/53 1200m Run 30 Burpee Box Jumps, 24/20 1600m RunRead More

AMRAP 11 Minutes 250m Ski 15 Bench Press or Floor Press (no rx weight, should be unbroken) AMRAP 11 Minutes 45 Sec Plank 20 Turkish Sit Ups 15lbs 30 Sec Hollow Body Hold AMRAP 11 Minutes 5 Strict Pullups 10 Deficit Pushups 15 Bicep Curls 45/33Read More

WWPF 3 Rounds 400m Row Relay 30 Front Squats, 135/93 (mix anyway) 15 Synchronized T2B 2 Rounds 50 Synchronized Wall ball shots, 20/14 50 Cal Bike (mix anyway) 1 Round 500 DU (switch every 50 reps)Read More