WWPF YGIG Every 2 Min for 24 Minutes 8 Bench Press, (Men: bw / Women: 3/4 bw) 12 Suitcase DL, 70’s/53’s Max Distance Farmers carry (shuttle run distance: up/back = 50′) AMRAP: 6 min Finisher 2 Alt Legless Rope Climbs 6 Synchronized Target BurpeesRead more

EMOM 10 1 Squat Snatch + 2 OHS AMRAP 10 5 Shuttle Runs (up/back=1) 10 Alt Pistols 15 Ab-Mat Situps AMRAP 10 10/7 Cal Bike 10 Rotational Ball Throws, 20/14Read more

1a. Turkish Getup: Establish a heavy single for BOTH Arms 1b. Wt Pull-up: 3 x 5 3 x 5 THEN…. Secret Service Snatch Test 10 MIN AMRAP Max KB Snatches, 53/35Read more

Build to a heavy: 1 Squat clean + 1 front Squat + 1 jerk Then…. 4 ROUND’s of 4 min AMRAP’S  3 Squat Cleans, 185/123 6 C2B Pullups 9 Burpees over bar *REST 2 MIN AFTER EACH ROUNDRead more

(Wk 2 of 4) Single leg Step-up: 3 x 8 Then…. For Time 10-9-8-7-6-5-4-3-2-1 SDHP, 95/63 Push press, 95/63 *10 Drag Rope DU after each rdRead more