EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row 10/arm Minute 3: L-Sit Hold Then… 3 Rounds 400m Run 20 Toes to Bar or GHD Sit-ups 100ft Lunge 53/35 kettlebell Read more

16 min EMOM Every 2 minutes, complete 200m run + snatch highpull + power snatch + OHS Then…. 21-15-9 Power Snatch, 95/63 HSPURead more

Hard Labor Remix Remix 5 Rounds 10 Tire Flips 100m Sandbag Carry-Bear Hug 100/75 400m Run 10 Strict pull-ups 10 Hang Power Cleans 135/93 10 Front Squats 135/93Read more

AMRAP 30 Minutes  300m Sandbag Carry 300m Run 200m Sled Pull 90/45 200m Run 1 Clean or Snatch-Heavy 100m RunRead more

Wacky Wiser Partner Friday 0:00 – 13:00 Deadlift: Work to a heavy 5 15:00 – 30:00 (15 MIN AMRAP – YGIG) 1 Rope Climb 3 Deadlifts, 275/203 5 Burpees over bar 30:00 – 36:00 (6 min AMRAP) 8 Synchronized Pistols 8 Synchronized T2BRead more