AMRAP 35 Minutes  5 Muscle Ups, Pullovers or Strict Pullups 10 Second Chin Over Bar Hold (flex arm hang) 10 Strict HSPU 45 Second HS Hold (wall or Freestanding) 20 Alt Pistols 60 Sec Wall Sit 30 GHD Sit-ups  30 Second L-Sit Hold Read more

Wacky Wiser Partner Friday 2 Rounds 60 Synchronized Wall Ball Shots, 20/14 50’/50′ Sled Push Relay (YGIG), heavy 40 Power Snatches, 115/73 (mix anyway) 50’/50′ Sled Push Relay (YGIG) 20 Devils Press, 50’s/35’s (mix anyway) 50’/50′ Sled Push Relay (YGIG)Read more

AMRAP 35 Minutes  5 Rounds 250m Row 1 LEGLESS Rope Climb 15/12’ 5 Rounds .5 Mile Bike 50 Double Unders 5 Rounds  250m Ski 25 Push-upsRead more

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Straight Through or Broken into Rounds  100 Toes To Bar 100 Lateral Box Jump Over 24/20 Read more

EMOM 10 MIN 1 Clean (pause 2″ off floor) + Hang Clean & Jerk Then…. FOR TIME 400m Run 21 Hang Cleans, 135/93 9 HSPU 400m Run 15 Hang Cleans 15 HSPU 400m Run 9 Hang Cleans 21 HSPURead more