WWPF – 38 MIN CLOCK 100m Prowler Relay x 2 300 Double Unders (Switch every 50) 100m Prowler Relay x 2 125 DB Hang Snatches, 50/35 (mix anyway) 100m Prowler Relay x 2 60 Synchronized Wall Ball Shots, 20/14 100m Prowler Relay x 2 MAX Bar Muscle-ups (Mix Anyway)Read more

10 Minutes to a Heavy Clean Then…… EOMOM 14 Minutes Odd: Sprint 250m/200m Row Even: 45 seconds as many cleans (SQUAT) as possible 185/133 Then…….. Cash Out: Choose one 80/60 Cal Bike or 1600m Ski or 1600m RunRead more

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1a. Bench Press (DB or Barbell): 3 x 6 1b. Strict Chest 2 Bar Pull-ups: 3 x Max Effort (modify w/chin over bar) Then… AMRAP 20 MIN 5 Wall Climbs 10 C2B Pull-ups 15 Box Jumps, 24/20 *Run 400m @ 5:00 , 10:00, 15:00Read more

EMOM 10 Minutes 2 Snatch Pulls + 1 Snatch Then……. 3 Rounds 50 Double Unders 20 Toes to Bar 15 Hang Snatch 95/63Read more