Last workout of 2018! Find a 5 RM max (per leg) Front Rack Box Step up Then… AMRAP 12 min 6 Power Cleans 185/135 6 Floor Press 6 Barbell Roll Outs 6 Burpees Facing the BarRead more

9am- Oly Technique 10am- Endurance 11:15am- Yoga   Endurance: 18 min amrap  Cash in: Run 1 mile  Then… In Remaining Time, Complete as many rounds as possible   40 DU  20 suite case deadlifts, 70/53 10 HR Pushups    ———3 min rest ———   18 min amrap  Cash In: Row 1600m  Then…. In remaining time, Complete as many rounds as possible 12 Med Ball Cleans, 20/14 12 toes through rings  12 Russian twist , 20/14      Read more

In Any Order:   AMRAP 7 Minutes 200m Run 3 Muscle Ups   2 Minute Rest   AMRAP 7 Minutes Max Effort Squat Clean Thrusters 165/113   2 Minute Rest   AMRAP 7 Minutes 10/8 Cal Assault Bike 20 DB Snatch 50/35  Read more

WWPF 0:00 – 5:00 5 min AMRAP Max Synchronized Wall Ball Shots, 20/14   8:00 – 22:00 14 min AMRAP 12 Synchronized Toes 2 bar 25′ Synchronized OH Lunge, 50/35 (Right Arm) 12 Synchronized Burpees over DB 25′ Synchronized OH Lunge, 50/35 (Left Arm)   25:00 – 30:00 5 min AMRAP Max Alt Rope Climbs     Happy Birthday Rob L!Read more

Clean   2-2-2   Then   10-9-8-7-6-5-4-3-2-1   Power Clean 155/103 Pullups   Post Loads and Times to Zen and Comments:  Read more