WWPF- AMRAP 36 50 Push Press, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 40 Cal Ski, switch EMOM 100m/100m OH Carry Relay 30 Synchronized KB Swings, 70/53 100m/100m OH Carry Relay 20 Hang Squat Snatches, 115/73 (mix reps anyway) 100m/100m OH Carry Relay 10 Synchronized BMU 100m/100m OH Carry RelayRead more

AMRAP 12 Minutes 200m Sprint 100m Walk AMRAP 12 Minutes-Wear a Ruck Pack 30/20 40 Step Ups 24/20 20 Lunges 3 Rope Climbs 15′ AMRAP 12 Minutes 45s Front Rack Hold-2 KBs Heavy 30 Back Extensions 45s Hollow Body Hold 30 Bicep CurlsRead more

10-9-8-7-6-5-4-3-2-1 Deadlift-Start at 55% and work up 5% each round until you get to 100% for your last set Ring Dips *Not for Time, for Quality Then….. Annie 50-40-30-20-10 Double Unders Sit UpsRead more

EMOM 10: Clean + Hang Clean + Jerk Then… “Triple Threat” – For Time (In any order, but must complete what you start) 400m Farmers Carry (around building), 70’s/53’s 30 Clean and Jerks, 135/93 2000m RowRead more

OHS 3×4 Then…. Not Cindy AMRAP 20 Minutes 5 Strict Pullups 10 Pushups 15 OHS 75/53Read more