WWPF 40 Toes 2 Rings, (mix anyway) 10 Alt Rope Climbs 40 Deadlifts, 185/123 (mix reps anyway) 30 Bar MU or Burpee Pull-ups 8 Alt Rope Climbs 30 Deadlifts, 225/153 20 Synchronized Toes 2 Bar 6 Alt Rope Climbs 20 Deadlifts, 275/183 10 Synchronized Bar MU or Burpee Pull-ups 4 Alt Rope Climbs 10 Deadlifts, 315/223Read more

EMOM 10 Minutes 1 Snatch + 1 Hang Snatch Then….. Happy 30th Birthday to Morgan!! 5 Rounds 5 Morgan P’s 105/73 250m Row/Ski or 200m Run 1 Morgan P= 1 Power Snatch + 1 OH Lunge, Lft + 1 OH Lunge, Rt, + 1 OHSRead more

Bench Press: 6-6-6 Strict C2B Pull-ups: 3 x max effort *try to increase weight (bench press) and reps (weighted Pullup) from last week THEN FOR TIME 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 SA Devils Press, 50/35 Box Jump Over, 24/20Read more

AMRAP 30 Minutes 5 Clean and Jerks 225/143 10 Strict HSPU 20 GHD Sit Ups or V Ups or Strict Toes to Bar 40 Wall Balls 80 Double Unders 400m RunRead more

Back Squat: Build to a heavy single then… 15 MIN AMRAP 6 Ring Pull-ups 12 KB Swings, 70/53 18 PistolsRead more