a. Bent Over Row 3×8 b. Strict Press 3×8 Then….. 5 Rounds 4 Minute AMRAP, 1 Minute Rest 400m Run or Ski 20 Wall Balls Max Reps Handstand Pushups with remaining time *Score is total reps of HSPURead more

15 min to a heavy complex 1 snatch grip deadlift + 1 snatch + 1 hang snatch For Time: Deadlift, 225/153 10-9-8-7-6-5-4-3-2-1 Burpee Box Jump, 24/20 1-2-3-4-5-6-7-8-9-10Read more

Front Squat: Test 1RM Then…. FrAnMRAP -with a 12 Minute Clock 21-15-9 Thruster 95/63 Pullup With Remaining Time: AMRAP Cindy 5 Pullups 10 Pushups 15 Air SquatsRead more

Olympic Lifting -3 Position Snatch (ground + low hang + hang: Work to a heavy -Clean Pull + Clean + 2 Jerks: Work to a heavy Endurance 17 Min AMRAP 75 Double Unders 50/40 Cal Bike 25 Med Ball Clusters (med ball clean + ball slam) 17 Min AMRAP 50 Alt Jumping Lunges 40 DB Push Press, 50/35 30 Toes 2 Rings 20 Devils Press, 50/35Read more

Fight Gone Matt-Championship Round 5 Rounds-29 Minutes 1 Minute Ski or Bike 1 Minute Box Jump 24/20 1 Minute Wall Ball 1 Minute GHD Sit Ups or Weighted Sit Ups 1 Minute Burpees 1 Minute RestRead more