WWPF 0:00 – 10:00 Work to a heavy hang clean 12:00 – 30:00 (18 min AMRAP) 30 Sandbag Ground 2 Over Shoulder (mix anyway) 200m Sandbag Carry (Switch every 50m) 10 Muscle ups (5 per person) 31:00 – 36:00 (5 min AMRAP) Max Hang Cleans, 165/103Read more

0:00-10:00 Acid Bath-From the 2018 Dubai Fitness Championship As Fast as Possible 500m Ski 500m Row 1000m Bike *rest if done before 10 minutes (time cap at event was 6:00/7:00) 12:00-22:00 AMRAP 10 Minutes 100m Farmer Carry-Heavy 200m Run 24:00-34:00 AMRAP 10 Minutes 25 Thrusters 45/33 50 Double UndersRead more

Bench Press: 1 Rep Max Then… 5 Rounds of 3 Min AMRAP’s’ 7 Burpees over bar 5 Deadlift, 225/153 1 Rope Climb *Rest 1 min after each 3 min intervalRead more

Hang Snatch 1-1-1 Then….. 7 Rounds 200m Run 10 Hang Snatch 75/53 10 Box jumps 24/20Read more

Back Squat: 1RM Then… 15 Min AMRAP 10 Toes 2 Bar 20 DB Push Press, 50/35 30 OH Walking Lunges, 50/35Read more