Overhead Squat 3×4 Then…. For Time 60 Toes to Ring 30 Front Squats 185/133 Clean it  15 Muscle Ups (Ring or Bar)Read more

OLY -Snatch: Pause at Knee: 4 x 2 -Clean from floor, building in weight every :90 ENDURANCE- 35 MIN AMRAP 100 Drag Rope DU 80 DB Hang Clean & Jerks, (SA), 50/35 60 KB Swings,53/35 40 Wall Ball Shots, 20/14 20 Toes 2 Bar or GHD Sit-ups *Run 400m @ Min 5:00, 10:00, 15:00, 20:00, 25:00, 30:00Read more

Ruck if you Buck AMRAP 30 Minutes  10 Strict Pull-ups 15 Ring Dips 20 Pushups 40 Lunges  60 Squats 300m Run *Accumulate 15 Rope Climbs Throughout  Wear a 30/20lb Ruck PackRead more

WWPF – AMRAP 35 30 Sandbag Squats, 100/75 (mix reps anyway) 500m Row/500m Row Relay (partner holds sandbag) 30 Target Burpees (Synchronized) 40 Sandbag Box Step-overs (mix reps anyway) 500m Row/500m Row Relay (partner holds sandbag) 40 Alt Box Jumps, 24/20 50 Sandbag Ground 2 OS (mix reps anyway) 500m Row/500m Row Relay (partner holds sandbag) 50 Pull-ups (mix anyway/partner hangs)Read more

Strength: 12 Minutes to a heavy complex 2 Hang Cleans + 1Jerk Skill: AMRAP  10 Minutes  1 Rope Climb 2 Muscle Ups 3 Strict HSPU (Super RX with wall facing) Speed: AMRAP 10 Minutes  Sprint 100m Jog 100mRead more