Happy Birthday Super Doug!!! Work up to a Heavy Deadlift Then…. King Kong Remix-Dougie Kong AMRAP 15 Minutes  1 Deadlift 315/263 2 Ring Muscle Ups 3 Power Cleans 155/103 4 Strict HSPURead more

WWPF – HBD Chaly 1000m Row (Switch EMOM) 3 Rounds 50/50 DU Relay 30 Synchronized KB Swings, 53/35 10 Synchronized Target Burpees 1000m Row (Switch EMOM) 2 Rounds: 100/100 DU Relay 30 Synchronized KB Hang Snatches, 50/35 10 Alt Rope Climbs 1000m Row (Switch EMOM)Read more

With a Running Clock: 0:00-10:00 Work up to a heavy clean 12:00-22:00 100ft Sandbag Carry-Heavy 50ft Handstand Walk or 45s HS Hold 24:00-34:00 Ski/Bike/Run AFAP in 10 Minutes Read more

EMOM 15 Minutes  4 Bench press-Heavy 8-10 Chin ups 8 Renegade Row per arm Then….. Not Your Mama’s Cindy AMRAP 20 Minutes  5 Toes to Bar 10 Burpees 15 Alt Pistols Read more

10 MIN EMOM 1 Snatch + 1 Hang Snatch Then…. For Time: 18 MIN AMRAP 100 DU 75 Power Snatches, 75/53 50/40 Cal Bike Max Reps Handstand Push-upsRead more