Choose a Hero: Nate-AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53 Or….. Brand New Hero WODs Buriak-AMRAP 20 Minutes  5 squat cleans 155/13310 burpees over the bar15 pull-ups200-meter run Or…… ODA7313 7 rounds for time of: 300-meter run10 left-arm dumbbell thrusters 50/3510 right-arm dumbbell thrusters7 strict pull-ups *wear a vestRead more

WWPF AMRAP 16 MIN 100M Sled Push Relay (each do 100m), 55/35 200m Sprint Relay AMRAP 16 MIN 50 Snatches, 75/53 (mix anyway) 30 Sandbag Shoulder 2 OH, 100/75 (mix anyway) 250m Ski Relay (both ski 250m)Read more

Gale Force-New Hero WOD AMRAP 30 Minutes 20 Box Step Ups with a Weighted Backpack 23 Burpees Over Backpack 19 Air Squats Women: 30lb Backpack and 20 inch box Men: 50lb Backpack and 24 inch box Pauls and Ciuncis: Just let your wives do it, bc they are stronger than you Cash Out: 100 Bicep Curls 100 GHD Situps or your choice of abs *Partition Any WayRead more

Incline Bench Press 3×8 -Burnout Pec Fly X3 Then….. AMRAP 17 Minutes  50 Wall Balls 1 Mile Bike 5 Rope Climbs 15’Read more

EMOM 10 MIN 1 Clean Pull + 1 Clean + 1 Hang Clean Then… For Time 400m Run 21 Power Cleans, 135/93 30 Pull-ups 400m Run 15 Power Cleans 20 C2B Pull-ups 400m Run 9 Power Cleans 10 BMURead more