AMRAP 30 Minutes  100m Trap Bar Carry 55s/35s 300m Run 50 GHD Sit-ups or abs of choice 300m Run 2 Mile Bike  300m Run 10 Muscle ups or Pullovers or skill of choice 300m Run Read more

“Wacky Wiser Partner Friday” 0:00 – 20:00 (20 min amrap) 30 Hang Cleans, 135/93 (mix reps anyway) 15 Synchronized Hurdle Jumps 30 Shoulder 2 OH, 135/93 (mix reps anway) 15/15 Drag Rope DU Relay 22:00 – 30:00 (8 min YGIG amrap) 5 DB Hang Squat Cleans, heavy 5 HSPURead more

AMRAP 10 Minutes  100m Sprint, 100m walk or jog recovery  Then… AMRAP 20 Minutes  1 Rope Climb 15’ 10 Burpee over Wall 15 Decline Pushups (feet elevated) 20/15 Cal SkiRead more

Bench Press Test 1 RM Then…. 4 Rounds 30 Wall Balls 20 Toes To Bar 10 DB Snatch-Heavy Read more

15 MIN to a heavy: 1 snatch pull + low hang snatch + 1 OHS Then…. “Neleh” 3 Rounds 12 C2B Pull-ups 21 KB Swings, 70/53 400m Run *End of 3rd Round, 1 Legless rope climb for your timeRead more