AMRAP 25 Minutes  10 OHS 135/93 10 High Box Jumps-You Pick height 5 Ring Muscle Ups (scale-jumping mu , bar mu, 10 Ring Pullups, 15 jumping pull-ups) 1/2 Mile Bike or 400m Run  Orrrrrrrrrr…… AMRAP 25 Minutes  10 Front Squats 135/93 10 Ring Dips 20 Deadlifts 135/93 20 Weighted Pushups 45/25 30 Weighted Lunges 50/35 dumbbell  30 DB Push Press (15 per arm) 1/2 Mile Bike or 400m Run Read more

WWPF – 32 Min AMRAP 10 Synchronized KB Swings, 53/35 100m Firemans Carry, switch every 50m (Scale w/ heavy sandbag) 300m Relay Run 20 Synchronized Kb Swings 100m Firemans Carry 300m Run Relay 30 Synchronized KB Swings 100m Firemans Carry 300m Run Relay 40 Synchronized KB Swings 100m Firemans Carry 300m Run Relay *Keep Increasing the KB Swings by 10 Reps each aroundRead more

5 Rounds 5 Minute AMRAP, 2 Minute Rest  Buy in: 20 Toes to Bar With remaining time: AMRAP 1 Power Clean 225/153 10 Alt Pistols 30 Double UndersRead more

EOMOM 15 Minutes  6 Bench Press-Heavy  7-10 Chin Ups (increase reps from last 2 weeks) 10 Landmine Rows per Arm Then…. AMRAP 15 Minutes  1/2 Mile Bike 20 HSPU 500m SkiRead more

15 Min to a heavy complex Snatch W/Pause 2″ off Floor + Low Hang Snatch + Hang Snatch Then… For Time: 10-9-8-7-6-5-4-3-2-1 Snatch, 115/73 Box Jump, 30″/24″ *Complete 1 Legless Rope Climb after each round, 15’/12′Read more