AMRAP 12 Minutes 200m Sprint 100m Walk AMRAP 12 Minutes-Wear a Ruck Pack 30/20 40 Step Ups 24/20 20 Lunges 3 Rope Climbs 15′ AMRAP 12 Minutes 45s Front Rack Hold-2 KBs Heavy 30 Back Extensions 45s Hollow Body Hold 30 Bicep CurlsRead more

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead more

EMOM 10: Clean + Hang Clean + Jerk Then… “Triple Threat” – For Time (In any order, but must complete what you start) 400m Farmers Carry (around building), 70’s/53’s 30 Clean and Jerks, 135/93 2000m RowRead more

OHS 3×4 Then…. Not Cindy AMRAP 20 Minutes 5 Strict Pullups 10 Pushups 15 OHS 75/53Read more

Olympic Lifting: -Low Hang Snatch + Hang Snatch: Work to a heavy -Low Hang Clean + Hang Clean + Jerk : Work to a heavy Endurance AMRAP 17 MIN 60/50 Cal Bike – CASH IN 30 SDHP, 75/53 20 Push Press, 75/53 10 Burpees Over Bar AMRAP 17 MIN 1000m Ski – CASH IN 25 KB Swings 200m Run 25 Sit-ups / GHD / T2R 200m RunRead more