AMRAP 15 MIN – YGIG 3 T&G Squat Cleans, 155/113 5 HSPU 7 Shuttle Runs AMRAP 15 MIN – SYNCHRO 5 Synchronized BMU 10 Synchronized Burpees 15 Synchronized Wall Ball ShotsRead more

For Time, In Any Order: 45 Minute Cap 3 Mile/2.5 Mile Bike 12 Rope Climbs 15’ 1600m/1400m Ski 150 Situps or 75 GHD Sit-ups  1 Mile Run or Row 30 Burpee Sandbag Over Wall -HeavyRead more

EOMOM 15 Minutes  8 Bench Press 5-10 Chin Ups 10 Gorilla Rows per arm  Then…. AMRAP 18 Minutes  20 KB Deadlifts 70s/53s 100m Farmer Carry 10 Ring dips 20 Sandbag Squats 100/75 100m Sandbag Carry 10 Ring dips 20 Toes to Bar 300m Run 10 Ring dipsRead more

10 MIN EMOM Snatch Start (floor 2 Knee) + Snatch Pull + Snatch Then… 20 MIN AMRAP 50 ALT DB Hang Snatches, 50/35 40 DB Box Step-overs, 50/35 30 Burpees Over DB 200m Weighted Run, 50/35Read more

Front Squat Test 1RM Then… AMRAP 15 Minutes  10 Front Squats 165/113 100m Sled Push 55/35 12/10 Cal BikeRead more