Olympic Lifting Low Hang Snatch: 4 x 1 @ 85%+ Hang Clean & Jerk: 4 x 1 @ 85%+ Endurance – AMRAP’S TO BE COMPLETED IN ANY ORDER 12 Min AMRAP 100M Sprint 100m walk recovery 12 Min AMRAP DB Burpee Step-over ladder, 50/35 (4-8-12-16-24….) 1 Rope Climb after each round 12 Min AMRAP 5 Strict Pull-ups 15/10 Cal Bike 30 Double UndersRead more

Choose a Hero: Jerry For time:Run 1 mileRow 2KRun 1 mile Or……… Blake Four rounds for time of:100 foot Walking lunge with 45lb plate held overhead30 Box jump, 24 inch box20 Wallball shots, 20 pound ball10 Handstand push-ups Or…… Tom Complete as many rounds in 25 minutes as you can of:7 Muscle-ups155 pound Thruster, 11 reps14 Toes-to-barRead more

WWPF – For Time 50 Cal Bike (mix cal anyway) 42 Deadlifts, 225/153 100m Farmers Carry Relay (Both do 100), 70’s/53’s 50 Planking Burpees 30 Deadlifts 200m Farmers Carry Relay (both do 200/switching every 100) 50 Toes 2 Rings 18 Deadlifts 300m Farmers Carry (both do 300 / switching every 100)Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Hang Snatch Then….. 50-40-30-20-10 Double Under Sit Up Wall BallRead more

Bench Press: 4 x 4 *3 sec down / 1 sec pause 1″ above chest / 3 sec up) For Time 60 Cal Row or Ski 21 Power Cleans, 135/93 40 Cal Row / Ski 15 Power Cleans 20 Cal Row / Ski 9 Power CleansRead more