WWPF – For Time 400m Run or Row Relay 50 Sandbag Ground 2 OS, 100/75 50 Toes 2 Rings 400m Run or Row Relay 50 Synchronized DB Hang Snatches, 50/35 50 Med Ball Situps 400m Run or Row Relay 50 Planking Burpees 50 Russian Twists, 20/14 (switch every 10) 400m Run or Row RelayRead more

EMOM 10 Minutes 2 Hang Cleans + 1 Jerk Then…. 3 Rounds: 2 Minute break between rounds AMRAP 5 Minutes 500m Row or Ski Sprint Max Hang Clean and Jerk with Remaining Time 135/93Read more

RDL: 8-8-8 L-Sit: 3 x max effort Then… 4 Rounds 6 Weighted Strict Pull-ups, 20/14 12 Deadlifts, 225/153 18 Box Jump Overs, 24/20Read more

Bench Press 1 RM Then…….. AMRAP 16 Minutes 10 HSPU 15 OHS 95/63 30 Double UndersRead more

Back Squat: 4 x 2 @88-93% (2 sec pause each rep) Then…. 9-7-5 Bear Complex (power clean + front squat + S2OH + Back Squat + S2OH), 115/73 Bar Muscle-upRead more