Choose a Hero: Morrison 50-40-30-20-10 Wall Balls Box Jumps 24/20 Kettlebell Swings 53/35 Or….. McGhee AMRAP 30 Minutes 5 Deadlifts 275/203 13 Pushups 9 Box Jumps 24/20 *Optional Cash Out for Chad* 300 Step Ups with vest or plate 45/25lb on 20/16 inch boxRead more

WWPF – 35 Min Clock 400m Synchronized Run 10 Hang Squat Snatch, 95/63 (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 15 Synchronized OHS 12 Muscle-ups (mix anyway) 400m Synchronized Run 20 Hang Squat Snatches (mix anyway) 12 Muscle-ups (mix anyway) 400m Synchronized Run 25 Synchronized OHS 12 Muscle ups **CONTINUE THIS PATTERN UNTIL TIME RUNS OUTRead more

In 12 Minutes Run as far as you can-Wear a vest if so inclined AMRAP 12 Minutes 40 Foot Hand over Hand Sled Pull 180/135 20 Burpees 12 Minute Ab Circuit 1 Minute Plank Hold 15 GHD Sit Ups 15 Leg Raises 15 Russian Twists (30 touches)Read more

Test 1 RM Deadlift Then…. 9-15-21 Ring Pushup Cal Bike 21-15-9 HSPU Sandbag Over Shoulder 100/75Read more

E2MOM for 16 Min 200m Run + 1 Clean + 2 Hang Cleans *Increase weight every round **Goal is to have 30-40 seconds of rest between For Time: Complete Reps of 10-9-8-7-6-5-4-3-2-1Hang Power Clean, 135/93 C2B Pull-up Drag Rope DURead more