Choose a hero: Gale Force– AMRAP 30 minutes  20 Box Step-Ups with a weighted backpack (24/20 in, 50/35 lb) 23 Burpees-Over-Backpack 19 Air Squats When 30 minutes have elapsed, complete at least one more set of 19 Air Squats together as a group. Tom- AMRAP 25 Minutes  7 Ring Muscle UPS 11 Thrusters 155/103 14 Toes To Bar Falkel- AMRAP 25 Minutes  8 HSPU 8 Box Jumps 30/24 1 Rope Climb 15’Read more

WWPF- For Time 42 Hang Power Cleans, 135/93 1000m Row (partner holds front rack position for meters to count), switch as needed 21 Synchronized Bar Muscle Ups 30 Hang Power Cleans, 155/113 1000m Row (partner holds front rack position for meters to count), switch as needed 15 Synchronized BMU 18 Hang Power Cleans, 185/133 1000m Row (partner holds front rack position for meters to count), switch as needed 9 Synchronized BMURead more

AMRAP 30 Minutes -Happy birthday to Julia (29) and Joe (30)!! 1 Rope Climb 18’ 29 Wall Balls 30 Cal Row 1 Rope Climb 18’ 29 Burpees Over Wall Ball 30 HSPU 1 Rope Climb 18’ 29 Box Jumps 24/20 30 GHD or Weighted Sit-ups Read more

Not Linda 10-9-8-7-6-5-4-3-2-1 Deadlift 300/213 Bench Press 185/113 DB Hang Clean (Squat) 50s/35s (2DBs)Read more

Every 2 Minutes for 16 Minutes, Complete: 12/10 Cal Ski or Bike + 1 Snatch (building in weight every round) Then… For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch, 115/83 Toes 2 Bar *15 Drag Rope DU After Each Round OR 30 Speed Rope DURead more