Back Squat 6RM Then 2×6@85-90% Then…. AMRAP 15 Minutes  50 Double Unders 25 Wall Balls 15/12 Cal Bike *every 3 minutes perform 10 burpees Read more

Olympic Lifting Snatch Pull + Snatch: 5 sets @80-85% Clean Pull + Clean: 5 sets @80-85% Endurance 12 MIN AMRAP 12 Plate Ground 2 OH 12 OH Plate Lunges 12 Burpees onto Plate *RX: 45/25 12 MIN AMRAP 15 Wall Ball Shots 15 Med Ball Situps 200m Med Ball Run *RX: 20/14 12 MIN AMRAP 30 Russian Kb Swings 20 Toes 2 Rings 100m SA Farmers Carry *RX: 70/53Read more

AMRAP 35 Minutes  10 Pullovers 0.5 Mile Bike 20 Ring Dips 400m Ski 40 Pistols 400m Run or RowRead more

Wacky Wiser Partner Friday 0:00 – 10:00 (EMOM 10) 3 T&G Cleans 12:00 – 27:00 (15 Min AMRAP) 30 Box Jumps (partner holds front rack) 20 Hang Cleans, 155/103 10 Shoulder 2 OH, 155/103 27:00 – 34:00 (6 Min AMRAP) Max Sandbag Clean 2 Press (switch as needed)Read more

In either order: Happy 15th Birthday to Tater Tot!!!!!! 15 Minute Cap 3k Row as fast as possible  15 Minute AMRAP: 15 Cal Bike 15 DB Deadlifts (2DB) 15 DB Step Ups (2DB) -Knee Height Box *no particular RX weightRead more