WWPF – 36 min cap 150 Wall Ball Shots 100/80 Cal Bike *Both Partners work at the same time but on different movements 400 Double Unders 100/80 Cal Ski *Both Partners work at the same time but on different movements 50 Muscle-ups (scale w/75 burpee pull-ups) 100/80 Cal Row *Both Partners work at the same time but on different movementsRead more

Clean and Jerk 1-1-1 Then…… 2 Rounds 15 Hang Cleans 135/93 15 Jerks 20 Burpees Over Bar 600m RunRead more

Deadlift Deload Week 3 x 5 @ 70-75% Then…. 16 Min Ladder (3-6-9-12-15….) KB Swing, 70/53 Box Jumps, 24/20 Toes through RingsRead more

0:00-10:00 Work up to Heavy Hang Snatch 12:00-22:00 Sled Sprints 50m 45/25 Walk Back Recovery 24:00-34:00 AMRAP 10 Minutes 15 Hand Release Pushups 30 Split Squats 73/53 40 Sit Ups or abs of your choiceRead more

Front Squat: 4 x 2 @ 90-95% Then… 3 Rounds 400m Run 21 Pull-ups 12 Thrusters, 135/93Read more