Every 3 min for 15 min, complete: 200m Run Complex: 1 Snatch Pull + 1 Snatch + 1 OHS Max Rope Climbs **Allow :15-:30 to rest before the start of the next round Then…. For Time: 10-9-8-7-6-5-4-3-2-1 DB Hang Snatch, heavy (ex. 70/50) Box Jumps, 30″/24″ *Complete 15 Sit-ups after each roundRead More

Back Squat 3×10 Then… With a 15 Minute Clock: 25 Cleans (Squat) 165/113 50 Burpees 100 Double Unders *Max Muscle ups in remaining timeRead More

Olympic Lifting –Snatch Waves: Every :90 0:00-1:30: 3 snatches, 1:30-3:00: 2 snatches, 3:00-4:30: 1 snatch 4:30-6:00: 3 snatches, 6:00-7:30: 2 snatches, 7:30-9:00: 1 snatch 9:00-10:30: 3 snatches, 10:30-12: 2 snatches, 12:00-13:30: 1 snatch -Clean Pull + Clean: 5 sets @ 80-90% Endurance For Time – 35 Min AMRAP 3 Mile Bike 2K Row or Ski...Read More

Girl, are you ok? For Time Fran 21-15-9 Thruster95/63 Pull-up Kelly-3 Rounds (not 5) 400m Run  30 Box Jumps 24/20 30 Wall Balls Megan 21-15-9 Burpees KB Swings 53/35 Double UndersRead More

WWPF “Prowler Snatch” – For Time 60 Power Snatches, 95/63 (mix anyway) 100m/100m Prowler Push Relay, 55/35 30 Synchronized KB Snatches, 53/35 100m/100m Prowler Push Relay 10 Synchronized Wall Walks 100m/100m Prowler Push Relay 30 Double KB Snatches, 53’s/35’s (mix reps anyway) 100m/100m Prowler Push Relay 60 Hang Squat Snatches, 95/63Read More

Ashley White 5 Rounds 3 Rope climbs 15’ 10 Toes to Bar 21 Walking Lunges 45lb plate OH 400m RunRead More

Trap Bar Deadlift 6×5 Weighted Ring Dip 6×5 Then…. AMRAP 12 Minutes  30 Drag Rope Crossovers 20 Burpees 10 Strict HSPURead More

EMOM 10 MIN 1 Clean + 2 Front Squats + 1 Jerk Then…. 4 Rounds For Time 8 Clean & Jerks, 155/103 12 C2B Pull-ups 400m Run *After the final 400m run, complete 1 clean and jerk for your timeRead More

Back Squat 3×10 Then…. For Time 1 Mile Bike 30 Pushups 200m Farmer Carry 70s/53s 30 Pushups 400m Ski 30 PushupsRead More

Olympic Lifting: -Work to a heavy snatch from floor: 15 min -10 MIN EMOM: 1 Clean + 2 Jerks Endurance: AMRAP 35 MIN 800m Run 15 Burpee Pull-ups 800m Run 30 KB Swings, 53/35 800m Run 45 Box Jumps Overs 800m Run 60 Air SquatsRead More