WWPF For Time 3 Synchronized BMU 20 KB Deadlift , 70’s / 53’s 100m Sandbag Carry Relay, 100/75 (each to 100m) 6 Synchronized BMU 40 KB Deadlift 100M Sandbag Carry Relay 9 Synchronized BMU 60 KB Deadlift 100M Sandbag Carry Relay 12 Synchronized BMU 80 KB Deadlift 100M Sandbag Carry RelayRead more

AMRAP 10 Minutes 200m Run 5 Wall Climbs AMRAP 10 Minutes 50 Back Squats 45/33 300m Run AMRAP 10 Minutes 15 GHD Situps or Weighted Sit Ups 15 Leg Raises 45s Hollow Body or Plank HoldRead more

RDL: 3 x 10 (3 sec eccentric/1 sec pause in the stretch) *Try to increase weight from last week Weighted Strict Pull-up: 3 x 5 *After each working set, do max reps with no weight For Time: Complete reps of 10-9-8-7-6-5-4-3-2-1 Hang Power Clean, 135/93 Toes 2 Bar *EOMOM 1 Rope ClimbRead more

15 Min Clock – From the 2023 Summer Slam Competition Run 1000m Establish a heavy complex in remaining time: 1 Snatch + 1 Hang Snatch + OHS 15 Min AMRAP 15 Drag Rope Double Unders (scale w/30 DU or 50 Singles) 10 Wall Ball Shots, 20/14 (12’/10′) 5 Burpee Chest 2 BarRead more

Front Squat Week 2: Every 2 Minutes 1×10@70% 1×8@75% 1×6@80 1x MAX Reps @65% (15+) Then…… 10 Rounds Bike or Ski Sprint 30 seconds Rest 30 secondsRead more