10 am- Olympic Lift with Coach Ryan 11 am- Endurance 2 Rounds 800m Run 30 Pullups 30 Burpees 400m Run 15 Toes to Bar 15 Ring Rows  Read more

With a team of 3 Complete 4 rounds Person 1 Prowler push hi 70/50 100m & back low 100m Person 2 200m farmers walk pair of 70/53 kb Person 3 400m runRead more

WWPF Partner Earth Day 365 80 Pullups, (mix anyway) 70 partner med ball situps, 20/14 60 Synchronized Push-ups 50 Double Unders each (partner 1 then partner 2) 40 Push Press, 135/93 (mix anyway) 30 Alt Box Jumps, 30/24 20 Synchronized Target Burpees 10 Thrusters each, 135/93 (partner 1 then partner 2) 5 Rope Climbs, mix  anyway Happy Earth Day  Read more

Front Squat 3-3-3 Then Kelly Lite 3 Rounds 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/15) Post Loads and Times to Comments and ZEN:Read more

Bench Press: WK 3 5X5 @75% of 1RM Then… The J-Cogs Remix AMRAP 10 MIN 4 Deadlifts, 315/215 20 Pistols 82 Double-Unders Happy Birthday J-Cogs!Read more