0:00 – 15:00 (15 MIN AMRAP) 30 Synchronized Wall Ball Shots, 20/14 20 SA Devils Press , 50/35 (mix anyway) 10 Alt Wall Climb 15:00 – 30:00 – 15 MIN AMRAP 200m Med Ball Run Relay (both do 200m) 40 DB Front Rack Lunges, 50’s/35’s (mix anyway) 15 Synchronized C2B Pull-ups 30:00-40:00 – 10 MIN AMRAP 60 Med Ball Cleans, (mix anyway) 30 DB Burpee Deadlifts, 50’s/35’s (mix anyway) Max Bar Muscle Ups (mix anyway)Read more

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then….. 30 Deadlifts 135/93 50/40 Cal Ski 30 Hang Power Cleans 135/93 40/30 Cal Bike 30 Shoulder to OH 135/93 800m RunRead more

RDL 3×8 Strict Press 3×8 Then…. AMRAP 18 Minutes  100 Foot Sandbag Carry(feet, not meters)-Heavy 30 Sandbag Squats 20 Leg Raises 10 Ring Pushups or Decline Pushups 5 Strict Pull-ups Read more

10 Min EMOM 1 Snatch Pull 1 Snatch 1 OHS Every 5 Min x 4 Rounds (20 min clock), Complete: 400m Run or 500m Row 12 DB Snatches, heavy 12 Burpees over DB NOTES: you should have 40-60 seconds of rest before the next round. If not, scale the distance or repsRead more

Front Squat 10 RM Then…. 1x 10 @ 90% Then….. AMRAP 16 Minutes 10 T2B 20 Barbell Step Up 95/63-Knee Height Box 40 Double Unders 300m RunRead more