WWPF AMRAP 30 60 Russian Kb Swings, 70/53 (partner holds KB) 200m Synchronized SA Farmers Carry, 70/53 60 Box Step-overs, 70/53 (partners holds KB) 200m Synchronized SA Farmers Carry 60 Sumo Deadlift HP (Partner holds KB) 200m Synchronized SA Farmers CarryRead more

EMOM 10 Minutes 2 High Hang Snatches (above mid thigh) Then….. AMRAP 18 Minutes 400m Run or 25/20 Cal Ski or Bike 20 DB Hang Snatch 10 HSPURead more

Deadlift: 3 x 8 @ 70-75% (3 sec eccentric) Dips: 3 x Max Effort THEN… 6 Rounds (HBD TJ!) 5 Cleans, 185/123 5 MURead more

Pause Front Squat 3×5 @75-80% (3 sec pauses on all reps) Then…… 10-9-8-7-6-5-4-3-2-1 Thruster 115/83 Burpee Box Jump 24/20Read more

10 Min AMRAP 15 KB Swings, 70/53 15 Toes 2 Rings :30 Font Plank, 45/25 10 Min AMRAP 12/9 Cal Bike Alt Pistol Ladder (4-8-12-16-20…) 10 Min AMRAP 10 Cal Ski 1 Legless Rope Climb 10 HR Push-upsRead more