AMRAP 10 Minutes  100m sprint 100m jog/walk recovery  AMRAP 10 Minutes  10 Alt DB Snatch-Heavy 25ft HS Walk or cartwheel or OH Carry AMRAP 10 Minutes  10 Strict Pull-ups  20 KB RDL 30 Alt Leg V UpsRead more

Wacky Wiser Partner Friday 32 MIN CLOCK: 400m/400m Run Relay 30 cleans, 135/93 (mix anyway) 50 Toes 2 Bar (partner hangs) 400m/400m Run Relay 30 Shoulder 2 OH (mix anyway) 50 Ring Dips (partner holds bottom of Pushup) 400m/400m Run Relay 30 Clean & Jerks (mix anyway) Max MU in remaining time (1 partner works at time)Read more

Gale Force-with a 50/35lb Bag  Amrap 30 Minutes  20 Box Step Ups 24/20 23 burpees over backpack 19 Air squats *after the 30 minutes are up, perform 19 air squats together as a group*Read more

A. Incline bench Press 3×6 B. Burnout Bicep Curls x3 Then….. AMRAP 17 Minutes  2 Muscle Ups (any kind) 4 High Box Jumps  8 Kb Swings 70/53 200m Run Read more

EMOM 10 1 Snatch High Pull + 1 Power Snatch + 1 Hang Snatch Then…. For Time 100m SA Farmers Carry, 70/53 21 Power Snatches, 95/63 50 Situps 200m SA Farmers Carry (Fence N Back) 15 Power Snatches, 115/73 50 Situps 300m SA Farmers Carry (around parking lot) 9 Power Snatches ,135/83 50 SItupsRead more