Choose a Hero: Zeus Three rounds for time of: 30 Wall ball shots, 20 pound ball 75 pound Sumo deadlift high-pull, 30 reps 30 Box jump, 20″ box 75 pound Push press, 30 reps Row 30 calories 30 Push-ups Body weight Back squat, 10 reps Or…… Jenny Complete as many rounds as possible in 20 minutes of:45-lb. overhead squats, 20 reps45-lb. back squats, 20 reps400-meter run Or….. Falkel  Complete as many rounds as possible in 25 minutes of: 8 Handstand push-ups 8 Box jump, 30 inch box 15 foot Rope climb, 1 ascentRead more

WWPF 2000m Row (Switch EMOM) Then…. 60 Thrusters, 95/63 (mix reps anyway) 30 Bar MU (mix reps anyway) (scale=Burpee Pull-ups) 40 Thrusters 20 BMU 20 Thrusters 10 BMU Then…. 2000m Row (Switch EMOM)Read more

AMRAP 11 Minutes 12/10 Cal Bike 5 Deadlifts 205/143 3 Power Cleans 1 Front Squat AMRAP 11 minutes 12/10 Cal Ski 100m Farmer Carry-Heavy 20 Lateral Box Jumps 24/20 AMRAP 11 Minutes-Abs for Bardwell 10 Strict Toes to Bar 20 Leg Raises 30 Slow Bicycle KicksRead more

Incline Bench 3×10 -Burnout sets of DB Incline Curls after each set Then….. AMRAP 16 Minutes  100m Sandbag Carry 100/75 20 Sandbag Squats 25 second L-Sit (use Rings, boxes, or parallettes) 300m RunRead more

Snatch Doubles: Work to heavy for 15 Min Then…. 3 Rounds: 100 Double Unders 21 KB Swings, 70/53 12 Target BurpeesRead more