Choose A Hero….. “Whittman” 7 Rounds 15 KB Swings, 70/53 15 Power Cleans, 95/63 15 Box Jumps, 24/20 “DORK” 6 Rounds 60 DU 30 KB Swings, 70/53 15 Burpees “JACK” AMRAP 20 MIN 10 Push Press, 115/83 10 KB Swings, 70/53 10 Box Jumps, 24/20Read more

WWPF 42-30-18 Deadlift, 225/153 (mix anyway) Dip (partner holds ring support) Then… 30-20-10 Back Squat, 185/133 (mix anyway) C2B Pull-ups (Partner Hangs) Then… 21-15-9 Shoulder 2 OH, 135/93 (mix anyway) BMU (mix anyway)Read more

Happy Birthday to Coach TJ!! Heavy Clean 1-1-1 Then…. Tolbert Ann 50-40-30-20-10 Double Unders Pistols Sit UpsRead more

Bench Press 5-3-1 Then…… 10 Rounds 10/8 Cal Bike or Row 10 BurpeesRead more

Work to a heavy complex: 2 Snatch Pulls+ Snatch Then… 4 Rounds of 4 Min AMRAP’s (Rest 2 min between rounds and pick up where you left off) 12 Hang Power Snatches, 95/63 10/8 Cal Ski 4 Ring Muscle UpsRead more