Front Squat 8 Rep Max then 1×8 @85% Then…. Heavy Chief 5 Rounds AMRAP 3 Minutes  3 Power Cleans 185/133 6 Pushups 9 Air Squats  Rest 1 minute between each round Start where you left off each round Read more

Olympic Lifting -Snatch w/pause 2″off floor: 5 x 1 @75%+ -Clean (Off Blocks):5 x 3 Endurance For Time 50 Box Jumps 100 SA Farmers Carry, heavy 50 Jumping Lunges 200m SA Farmers Carry 50 Plate Ground 2 OH, 45/25 400m SA Farmers Carry 50 Plate Ground 2 OH 200m SA Farmers Carry 50 Jumping Squats 100m SA Farmers Carry 50 Box Step-overs w/plate, 45/25Read more

The Seven 7 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/173 7 Burpees 7 KB Swings 70/53 7 Pullups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name. Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.Read more

0:00 – 15:00 (15 MIN AMRAP) 30 Synchronized Wall Ball Shots, 20/14 20 SA Devils Press , 50/35 (mix anyway) 10 Alt Wall Climb 15:00 – 30:00 – 15 MIN AMRAP 200m Med Ball Run Relay (both do 200m) 40 DB Front Rack Lunges, 50’s/35’s (mix anyway) 15 Synchronized C2B Pull-ups 30:00-40:00 – 10 MIN AMRAP 60 Med Ball Cleans, (mix anyway) 30 DB Burpee Deadlifts, 50’s/35’s (mix anyway) Max Bar Muscle Ups (mix anyway)Read more

EMOM 10 Minutes 1 Clean Pull + 1 Clean + 1 Jerk Then….. 30 Deadlifts 135/93 50/40 Cal Ski 30 Hang Power Cleans 135/93 40/30 Cal Bike 30 Shoulder to OH 135/93 800m RunRead more