WWPF -“Hang Time Hustle” 2 Rounds (40 min time cap) 60 cal row (partner hangs or cal to count) 50 HSPU (partner holds HS) 40 Burpee Box Jump Overs, 24/20 (mix reps anyway) 30 Bar MU (mix reps anway)Read more

EMOM 10 Minutes  1 Snatch Pull + 1 Snatch Then… Snatching Chief 5 x 3 minute amraps, 1 Minute rest between rounds. Start where you left off. 3 Snatch 135/93 6 Pushups 9 Air Squats Read more

A. Incline Bench 3×8 B. Burnout Bicep Curls x3  Then… 2 Mile Bike 150 Double Unders 50 Toes To Bar 25 Strict Pull-ups Read more

EMOM 10 MIN 2 Power Cleans + 1 Jerk Then… For Time 400m Run 30 Clean & Jerk, 135/93 200m run 1 Clean & JerkRead more

Front Squat 6 Rep Max Then… 2×6@90% Then…. Happy birthday to Nancy and Sabrina!!! 75 Sit-ups 46 Single Arm Devil Press, Alt-moderate weight 75 DB Lunges 46 Burpees over Dumbbell Read more