WWPF 42-30-18 Synchronized Devils Press, 50/35 (SA) DB Box Step-overs, 50’s/35’s (mix reps anyway) 800m Sandbag Carry, 100/75 42-30-18 Synchronized OH Lunge, 50/35 (SA) DB Clean & Jerk, 50’s/35 (mix reps anyway)Read more

EMOM 10 Minutes 1 Snatch Pull with Pause in Extension + 1 Snatch Then……. AMRAP 15 Minutes 50 Double Unders 200m Run 10 OHS 135/93 200m Run 5 Muscle Ups (Ring or Bar) 200m RunRead more

Deadlift: 4RM Then, 1 x 4+ (max reps) @ 90% Then… Fight Gone Bad 3 Rounds 1 Min Wall Ball Shots, 20/14 1 Min Sumo Deadlift HighPulls, 75/55 1 Min Box Jumps, 20″ 1 Min Push Press, 75/55 1 Min Cal Row *1 min rest after each roundRead more

EMOM 10 1 clean + 1 front squat + 1 jerk Then…. Squat Clean Elizabeth 21-15-9 Squat Clean, 135/93 Ring DipRead more

In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Air Squats 400m Run 600 DU 400m RunRead more