Bench Press: Build to 8RM Then, do 3 x max reps at that weight 10 Rounds 1 Legless Rope Climb 6 Weighted Push-ups, 55/35 12 Step-ups, 55/35 (box ht= knee ht)Read more

WWPF 90 Sandbag G2OS (mix anyway) 45 Planking Burpees 200m Run Relay 60 KB Squat Cleans, 53s/35’s (mix anyway) 30 Synchronized Burpee Pull-ups 300m Run Relay 30 Squat Cleans, 185/123 (mix anyway) 15 Synchronized Bar MU 400m Run RelayRead more

2 Rounds 10 Strict HSPU (Super RX=Wall Facing) 20 Toes to Bar 30 Ring Pushups 40 Crossovers or Double Unders 50 Wall Balls 800m Bike (0.5 miles or 0.8km) *accumulate 12 rope climbs throughout* Shut Up, BonnieRead more

Strict Press: 3 x 8 Then, drop weight 10-15% and do 1 x max reps to failure Then… For Time 800m Run 55 Deadlifts, 225/153 600m Run 15 Wall Climbs 400m RunRead more

Heavy Complex: 1 Snatch Pull + 1 Low Hang Snatch + 1 Hang Snatch Then….. 5 Rounds-AMRAP 3 Minutes with 1 Minute Rest 20/15 Cal Bike or Ski *Max Burpee Step Up and Over with Remaining Time (1db 50/35 box 24/20) Score =Burpee Step up and over repsRead more