Wacky Wiser Partner Friday 3 rounds (38 min time cap) 40 Front Rack Lunges (mix reps anyway) 30/20 cal Bike relay = men=15/15 / women=10/10 30 Thrusters 30/20 cal bike 20 Synchronized Burpees 30/20 cal bike *RD1: 95/63, RD2: 115/73, RD3: 135/93Read more

Bench Press 5-3-1 Then… AMRAP 18 Minutes  5 bench @80% 10 box jumps-high 300m run Read more

10 MIN EMOM: 1 Hang Squat Snatch + 2 OHS Then… 2 Rounds for time: 30 Hang DB Snatch, 50/35 30 Drag Rope DU 30 Pull-ups 30 Drag Rope DURead more

Back Squat 4 Rep Max Then, 3×4 per leg Split Squats @60% Then… 21-15-9 Power Clean 165/113 HSPU *200m Run after each round *Read more