WWPF – 2 Rounds (36 Min CAP) 1000m Row (Switch EMOM) 30 Hang Cleans, 135/93 10 Ring Muscle Ups (mix reps anyway) 1000m Row (Switch EMOM) 30 Front Squats, 135/93 10 Ring Muscle Ups 1000m Row (Switch EMOM) 30 Shoulder 2 OH, 135/93 10 Ring Muscle UpsRead more

AMRAP 10 Minutes 15 Ring Pushups 15 Wall Balls 12’/10′ AMRAP 10 Minutes 15 Cal Bike 15 Cal Ski 15 Cal Row AMRAP 10 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 45s Hollow Body or Plank HoldRead more

Deadlift: Find 1RM Then… 16 Min AMRAP 5 Deadlift, 225/153 50 Double Under 12 Toes 2 BarRead more

Hang Snatch 1-1-1 Then…. 30-20-10 Hang Snatch 95/63 OHS Cal BikeRead more

3 Rounds 10 DB/KB Hang Squat Cleans, 53/35 200m Run or Row 10 Target Burpees 2 Rounds 15 DB/KB S2OH, 53/35 300m Run or Row 15 Pull-ups 1 Round 30 DB/KB Squat C&J 600m Run or Row 30 Burpee Pull-upsRead more