WWPF – For Time For Time 50 Alt Box Jumps, 24″/20″ 30 Hang Cleans, 135/93 400m Run Relay (both run 400m) 50 Synchronized Hurdle Jumps, 24″/20″ 30 Shoulder 2 OH, 135/93 400m Run Relay 50 Alt Box Jumps, 24″/20″ 30 Hang Cleans, 155/113 400m Run Relay 50 Synchronized Hurdle Jumps, 24″/20 30 Shoulder 2 OH, 155/113 400m Run RelayRead more

EMOM 10 Minutes 1 Snatch Pull + 2 Hang Snatch Then…. 2 Rounds 50 DB Hang Snatch 50/35 (do not have to alternate) 50 Wall Balls 50 Sit UpsRead more

Bent Over Row: 3 x 4 Strict OH Press: 3 x 4 “Diamanda” – For Time 21 Deadlifts, 225/153 21 HSPU 9 Ring MU 15 Deadlifts 15 HSPU 7 Ring MU 9 Deadlifts 9 HSPU 5 Ring MURead more

Front Squat Week 3: 3×3 with 3 second pause in each @ 85% Then…. AMRAP 20 Minutes 10 T2B or 25 Sit Ups 15 Burpees 25 Lunges 45/33 50 Double UndersRead more

Endurance: X-MAS EVE SPECIAL “Naughty”: 1 Round For Time 1000m Ski or 1200m Run 80 Wall Ball Shots, 20/14 (10’/9′) 60 Burpee Box Jumps, 24″/20″ 40 Clean and Jerks, 135/93 20 Muscle-ups (scale w/20 C2B pullups + 20 Dips) OR “Nice” – 4 Rounds For Time 250m Ski or 300m Run 20 Wall Ball Shots, 20/14 (10’/9′) 15 Burpee Box Jumps, 24″/20″ 10 Clean and Jerks, 135/93 5 Muscle-ups (5 C2B Pull-ups + 5 Ring Dips)Read more