WWPF -Happy Birthday Sheldon 3 Rounds 8 Alt Thrusters, 185/123 22 Synchronized T2B 84 Drag Rope DU (mix anyway) Then….. 2 Rounds 40 Front Squats, 165/113 40 HSPU (partner holds HS) Then… 1 Round 40 Ground 2 OH, 135/93Read more

AMRAP 35 Minutes Wearing a Ruck Pack 30/20 500m Row 200m Farmer Carry 53s/35s 400m Ruck Run  100m Front Rack Carry 53s/35s 20 Burpees over Ruck Pack 50 Step Ups 24/20 *only take pack off for burpeesRead more

10-9-8-7-6-5-4-3-2-1 Deadlifts -Start at 60% work up 5% each time until you are at 100%+ for 1 rep Dips-weighted if easy Then…. AMRAP 15 Minutes  5 Strict Pull-ups 10/8 Cal Ski 15  Wall Balls 10/8 Cal BikeRead more

Every 3 min for 15 min, complete: 200m Run Complex: 1 Snatch Pull + 1 Snatch + 1 OHS Max Rope Climbs **Allow :15-:30 to rest before the start of the next round Then…. For Time: 10-9-8-7-6-5-4-3-2-1 DB Hang Snatch, heavy (ex. 70/50) Box Jumps, 30″/24″ *Complete 15 Sit-ups after each roundRead more

Back Squat 3×10 Then… With a 15 Minute Clock: 25 Cleans (Squat) 165/113 50 Burpees 100 Double Unders *Max Muscle ups in remaining timeRead more