“Kelly” 5 Rounds 400m Run 30 Box Jumps, 24/20 30 Wall Ball Shots, 20/14Read more

WWPF AMRAP 12 80 Deadlifts, 225/153 (mix reps anyway) Max Distance Prowler Push AMRAP 12 60 Front Squats, 185/123 (mix reps anyway) Max Cal Bike AMRAP 12 40 Wall Climbs (mix reps anyway) Max planking BurpeesRead more

EMOM 10 3 Touch and Go Snatches Then… For Time 400m Run 50 Toes 2 Bar 50 DB Hang Snatches, 50/35 400m Run 40 Weighted Sit-ups 40 DB Hang Snatches 400m Run 30 Ab Plate Passes 30 DB Hang SnatchesRead more

Bench Press: 4 x 3 (3-1-3 tempo) Then…. For Time 500m Row or Ski 60 Wall Ball Shots, 20/14 21 Burpees 500m Row 40 Wall Ball Shots 15 Burpees 500m Row 20 Wall Ball Shots 9 BurpeesRead more

EMOM 10 Minutes 1 Clean Pull + 1 Hang Clean + 1 Jerk Then…… With a 20 Minute Clock: 50 HSPU 40 Box Jumps 24/20 30 Hang Cleans 135/93 20 Jerks 135/93 10 Ring Muscle Ups *Max Distance in Meters of Bike or Run* Score is Distance in MetersRead more