-EMOM 12 Minutes 1 Snatch Pull + 1 Low Hang Snatch -Jerk-5 Heavy Singles above 85% Endurance In Any Order: 50-40-30-20-10 Cal Row/Bike or Ski Weighted Sit Ups or GHDs And….. 12 Minute AMRAP Sprint 100m with 100m jog/walk recoveryRead more

Bench Press: Build to a heavy single Then… 20 MIN AMRAP 15 Pull-ups 200m Run 15 Burpees 300m Run 15 Burpee Pull-ups 400m RunRead more

WWPF – Happy Birthday Cara! 3 Rounds 30 Alt Hang Snatches, 95/63 15 Synchronized Target Burpees 2 Rounds 15 Synchronized OHS, 115/73 50 Cal Bike (mix anyway) 1 Round 30 Hang Squat Snatch, 135/83 (mix anyway) 400m Prowler PushRead more

Can be done in any order, can be split into rounds, or done straight through: 1600m Run or 2000m Row 300 Double Unders 200 Air Squats 150 Sit Ups 100 KB Swings 53/35 50 HSPURead more

Strict Press: Establish a 1RM 20 Min AMRAP 5 Deadlifts, 225/153 10 Push-ups 15 Hurdle Jumps, 24/20 *Run 400m @ min 5-10-15Read more