Running clock 0:00 – 10:00 (10 Min EMOM Snatch Pull + Snatch 12:00 – 25:00 (13 Min AMRAP) 8/6 cal bike 8 OHS Squat, 115/73 8 Burpee over bar 27:00 – 32:00 (5 Min AMRAP) Max MURead more

Box Squats: 3 x 5 @ 50% Walking Lunges: 2 x 50′ Then… 3 Rounds 400m Run 21 SDHP, 95/63 12 Toes 2 BarRead more

Olympic Lifting -Snatch w/pause 2”off floor: 4×1 –Work to a Heavy Complex:  Clean (floor) + Low Hang Clean (below knee) + Hang Clean (above knee) Endurance 17 Min AMRAP (Inside) 21/18 cal Bike 15 wall balls 9 Burpees over ball  17 Min AMRAP (Outside)  100m SA Farmers Carry 100m Run ladder *200m run, 300m run, 400m run……Read more

Every 90s for 5 Rounds Push Press + Push Jerk + Spit Jerk (increase weight per set) Maggies Mayhem 4 Rounds of 4 Min AMRAP’s 8/6 Cal Row 8 DB Snatches, 50/35 Rd1: 2 RMU Rd2: 4 BMU Rd3: 6 C2B Pull-ups Rd4: 8 Pull-ups *REST 2 MIN BETWEEN ROUNDSRead more

WWPF 400m Run Relay (both run 400m) 42 Front Squats, 135/93 50 Drag Rope DU (mix anyway) 8 Alt Rope Climbs 300m Run Relay 30 Front Squats, 155/113 50 Drag Rope DU (mix anyway) 6 Alt Rope Climbs 200m Run Relay 18 Front Squats, 185/133 50 Drag Rope DU 4 Alt Rope Climbs 100m Run Relay 2 Alt Rope ClimbsRead more