WWPF 40 Power Cleans, 135/93, Mix Anyway 200m Farmers Carry Relay, 70’s/53’s (partner bear hugs sandbag., 100/75) 40 Synchronized Pistols 30 Clean & Jerks, Mix Anyway 200m Farmers Carry Relay (partner bear hugs sandbag) 30 Synchronized Pistols 20 Squat Clean Thrusters, Mix Anyway 200m Farmers Carry Relay (partner hear hugs sandbag) 20 Synchronized PistolsRead more

Bench Press 1-1-1 Then…… 600m Run 50 Sit Ups 50 Double Unders 600m Ski 50 Sit Ups 50 Double Unders 600m Row 50 Sit Ups 50 Double UnderRead more

Barbell Glute Bridge 3 x 10 @ 85-90% (use % of last weeks heavy 10 rep) Then… 30 Deadlift, 225/153 30 Burpees over bar 20 Deadlifts 20 Box Jumps,30/24 10 Deadlifts 10 Burpee Box Jumps, 30/24Read more

EMOM 10 Minutes 1 Snatch Pull + 1 Snatch Then….. With a 15 Minute Clock: 50 Perfect Pushups 40 Pullups 30 HSPU 20 Chest to Bar Pullups 10 Strict HSPU AMRAP Remaining Time-Alternate as needed Max Distance HS Walk or Max HS Hold Bar Muscle UpsRead more

Overhead Squat: 3 x 10 Then, Inspired from the 2022 CrossFit Games 12 MIN AMRAP 20 Wall Ball Shots, 20/14 (12’/10′) 12 KB Snatches, 70/53Read more