WWPF – 38 Min cap 3 Rounds 60 DB Hang Cleans (partner hangs), 50’s/35’s 30 Toes 2 Bar, mix anyway 8 Alt Rope Climbs 2 Rounds 30 Alt Sandbag Ground 2 Over Shoulder 40 Sandbag Lunges, 100/75 (mix anyway) 1 Round Accumulate 4 Min Max Sandbag Hold (front rack) *Sandbag may not hit the groundRead more

EMOM 10 Minutes 2 Snatch Pulls + 1 Below Knee Snatch Then….. AMRAP 7 Minutes 7 Devil Press (2 dbs) 50s/35s 30 Double Unders And….. AMRAP 7 Minutes 200m Run 10 Burpee PullupsRead more

Press: 5 x 3 Then… 4 Min AMRAP 500m Row or ski Max Push-ups 4 Min AMRAP 500m Row or Ski Max Push Press, 95/63 4 Min AMRAP 500m Row or Ski Max HSPU 4 Min AMRAP 500m Row or Ski Max Floor Press, 135/83 *REST 2 MINUTES BETWEEN AMRAPSRead more

EMOM 10 Minutes 2 Cleans + 1 Jerk Then……. AMRAP 16 Minutes 7 Box Jumps 30/24 5 Muscle Ups (any kind) 3 Cleans 205/143 400m RunRead more

Front Squat: Work up to a heavy single Then…3×3 @ 90% THEN… Death By …. Thruster, 95//63 Burpee Over Bar *Complete 1 thruster and 1 burpee Min 1, 2 thrusters and 2 burpees Min 2, 3 Thrusters and 3 Burpees Min 3. Continue this pattern until you cannot complete the number of thrusters and burpees for that minute.Read more