WWPF   8 Min AMRAP 7 Synchronized OHS, 115/73 7 Synchronized Burpees over bar   2 Min Rest   8 Min AMRAP 2 Alt Rope Climbs (1 each) 12 Synchronized Wall ball Shots, 20/14   2 Min Rest   8 Min AMRAP 100 DU / 100 DU Relay Max KB Snatches remaining Time, 70/53 *Switch when needed on KB Snatch                Read more

Clean 15 Min Work up to a Heavy Single   Then:   400 Meter Run 21 Power Cleans (135/93) 9 Box Jumps (24/20)   400 Meter Run 15 Power Cleans 15 Box Jump   400 Meter Run 9 Power Cleans 21 Box Jumps   Post Loads and Times to ZEN and Comments:  Read more

Bench Press: 3-3-3 Strict Weighted Pullup: 3-3-3   Then…   For Time Run 400m 21 Deadlifts, 225/153 9 Toes 2 Bar   Run 400m 15 Deadlifts 15 Toes 2 Bar   Run 400m 9 deadlifts 21 Toes 2 bar   SIGN UP TODAY!   Read more

15 Minutes to a heavy Snatch Then… Nate AMRAP 20 Minutes 2 Ring Muscle Ups 4 HSPU 8 KB Swings 70/53  Read more

Back Squat: Find a 10 Rep Max then complete 2 sets at 90% 4 rounds; Rest 1 min between rounds 3 min AMRAP 3 Thrusters 115/75 4 Front Rack Lunges 5 Box Jumps 24/20Read more