WWPF- For Time 42 Hang Power Cleans, 135/93 1000m Row (partner holds front rack position for meters to count), switch as needed 21 Synchronized Bar Muscle Ups 30 Hang Power Cleans, 155/113 1000m Row (partner holds front rack position for meters to count), switch as needed 15 Synchronized BMU 18 Hang Power Cleans, 185/133 1000m Row (partner holds front rack position for meters to count), switch as needed 9 Synchronized BMURead more

AMRAP 30 Minutes -Happy birthday to Julia (29) and Joe (30)!! 1 Rope Climb 18’ 29 Wall Balls 30 Cal Row 1 Rope Climb 18’ 29 Burpees Over Wall Ball 30 HSPU 1 Rope Climb 18’ 29 Box Jumps 24/20 30 GHD or Weighted Sit-ups Read more

Not Linda 10-9-8-7-6-5-4-3-2-1 Deadlift 300/213 Bench Press 185/113 DB Hang Clean (Squat) 50s/35s (2DBs)Read more

Every 2 Minutes for 16 Minutes, Complete: 12/10 Cal Ski or Bike + 1 Snatch (building in weight every round) Then… For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch, 115/83 Toes 2 Bar *15 Drag Rope DU After Each Round OR 30 Speed Rope DURead more

EMOM 15 Minutes  Min 1: 4 Front Squats -Heavy Min 2: 12 Db or KB RDL-Heavy Min 3: 8 Lateral facing box step ups per leg (do all on one leg, then all on the other. Keep working leg on box until done.) Use db or plate to add weight Then…. AMRAP 12 Minutes  10 C2B Pull-ups 15 Burpee Box Jumps 24/20 20 Push Press 75/53Read more