WWPF 2 Rounds For Time – (Time Cap 36MIN) 40 Cal Bike (mix cal anyway) 4 Alt Rope Climbs 30 Synchronized Wall Ball Shots, 20/14 4 Alt Rope Climbs 20 Hang Squat Snatches, 135/93 (mix reps anyway) 4 Alt Rope Climbs 10 Alt Wall Walks 4 Alt Rope ClimbsRead more

AMRAP 12 Minutes  500m Row 20 DB Step up and overs 50s/35s 24/20 AMRAP 12 Minutes  20 Kb Snatch 70/53 15 Burpee over KB 200m Run  AMRAP 12 Minutes  15 Turkish Sit-ups 15 Russian Twists (30 touches) 15 Leg RaisesRead more

Incline Bench 4×4 4x Bicep Curl Burnout  Then….. AMRAP 20 Minutes In Any Order 400m Sled Push 55/35 (around the building) 1000m Run 200 Double Unders 80 Toes To Bar Max Cal Bike or Ski in Remaining time Read more

Every 2 Min for 16 Minutes(8 rounds), complete…. 200m Run + 2 Clean & Jerks (Increase weight if you can stay under 1:30/round) Then…. 5 Rounds: 9 Deadlifts, 225/153 12 Box Jump Overs, 24″/20″ 15 Cal SkiRead more

Overhead Squat 3×6 Then…. Happy 74th birthday to Nancy! Can be partitioned or straight through 74 Back Squats 135/93 74 Pullups 74 BurpeesRead more