Olympic Lifting -Pump Snatch: Build to a heavy in 15 minutes – Power Clean & Jerk: 5 x 1 @ 78%+ Endurance 2 Rounds 800m Run 30 DB Clean & Jerks 1200m Ski 30 Burpee Box Jump Overs 1 Mile Bike 30 Med Ball Clusters (med ball clean + med ball slam)Read more

Choose a Hero: Havana AMRAP in 25 minutes 150 Double-Unders 50 Push-Ups 15 Power Cleans 185/123 Or…… Choe AMRAP in 35 minutes Buy-In: 9 Man Makers (2×35/20 lb dumbbells) 11 Burpees In remaining time, AMRAP of: 300 meter Run 27 Air Squats 9 Handstand Push-Ups Or…….. Kyle Wilson AMRAP in 24 minutes 4 Bench Presses (225/155 lb) 12 Pull-Ups 16 calorie Assault Bike 5 BurpeesRead more

WWPF- AMRAP 36 50 Push Press, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 40 Cal Ski, switch EMOM 100m/100m OH Carry Relay 30 Synchronized KB Swings, 70/53 100m/100m OH Carry Relay 20 Hang Squat Snatches, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 10 Synchronized BMU 100m/100m OH Carry RelayRead more

AMRAP 12 Minutes 200m Sprint 100m Walk AMRAP 12 Minutes-Wear a Ruck Pack 30/20 40 Step Ups 24/20 20 Lunges 3 Rope Climbs 15′ AMRAP 12 Minutes 45s Front Rack Hold-2 KBs Heavy 30 Back Extensions 45s Hollow Body Hold 30 Bicep CurlsRead more

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead more