Clean 3-3-3 (does not have to be touch and go) Then… AMRAP 15 Minutes  3 Muscle Ups (Ring or bar) 5 High box jumps 7 Front Squats 185/133 (clean it) 100m Run Read more

4th Of July Team Workout: In teams of 4, 2 people work at time with a pet rock, 70/53. The rock must be held during the entire workout. For Time 300 Pullups 400m Run 400m Push-ups 400m Run 500 Air Squats 400m Run 600 Double Unders 400m RunRead more

AMRAP 30 Minutes wearing a ruck 30/20# 1 Rope Climb 15’ 10 Pushups 20 Lateral step up and over 24/20 30 Lunges 200m Ruck + farmer carry 70’s/53s  300m Ruck Run Read more

A. Incline Bench Press 3×10 B. Burnout Pec Flys x3 sets Then… AMRAP 15 Minutes  250m Row/Ski 15 Bicep Curls 45/33 20 Strict  Press 45/33 25 Leg raises or GHD Sit Ups or Weighted Sit UpsRead more

15 Min to a heavy: Snatch Pull + Snatch + OHS Then… “Muscle & Metal” – 5 Rounds (20 min cap) 6 Bar Muscle-ups 12 Deadlifts, 185/123 21 Box Jump Overs, 24″/20″ *Estimated Finish Time: 13:00 – 18:00Read more