WWPF – Running Clock 0:00 – 15:00 40 DU Relay (each do 40) 30 Deadlift, 225/153 (mix reps anyway) 20 Ring Pull-ups, (Switch every 5) 15:00 – 30:00 50/40 Cal Bike 40 Barbell Lunges, 135/93 30 Planking Burpees 30:00-35:00 Max Shuttle Runs, 25′ (switch every 5)Read more

AMRAP 10 Minutes 10 Dumbbell Thrusters (2DB) (Not Heavy) 10 Cal Row AMRAP 10 Minutes 5 Burpee Muscle Ups (Ring or Bar) or 10 Burpee C2B Pullups 15/10 Cal Ski AMRAP 10 Minutes 15 GHD Situps or Weighted Sit Ups 15 Leg Raises 45s Hollow Body Hold or PlankRead more

Bench Press 3×5 *3 second negative and 1 inch pause above chest* Then…. In 20 Minutes: Score equals total number of HSPU 1 Rope Climb 15′ 400m Run *Max Reps HSPU after each roundRead more

Hang Snatch: Build to a heavy single Then… 16 Min Ladder: 3-6-9-12-15-18…… Hang Power Snatch, 95/63 Toes 2 Bar Cal SkiRead more

Back Squat 8 RM Then 2×8 Split Squats/Leg @50% Then….. Juneteenth CFWC Remix AMRAP 15 Minutes 65 Double Unders 19 Burpees Over Bar 6 Squat Cleans 155/103 200m Run Background: This tribute workout was designed to celebrate the unofficial US holiday, Freedom Day, also known as Juneteenth, which started on June 19, 1865 when the last states in the country finally proclaimed the independence of all black slaves. Juneteenth was made a federal holiday in 2021. The rep scheme signifies the date of the Freedom Day, 06/19/1865Read more