Wacky Wiser Partner Friday For Time (34 min Cap) 42 Sandbag Ground 2 Shoulder, mix reps anyway, 100/75 21 Synchronized BMU 30 Sandbag Ground 2 Shoulder 15 Synchronized BMU 18 Sandbag Ground 2 Shoulder 9 Synchronized BMU Then… Row For Max Distance (Switching EMOM) (Complete 5 synchronized burpees @500m, 10 burpees @ 1000m, 15 burpees @ 1500m and so on……)Read more

AMRAP 30 Minutes with Ruck 25/15lbs 800m Ruck 55 Kb Clean and Press 53/35 55 Box Step Ups-Knee Height 100m Forward Sled Pull 55/35 100m Backward sled pull  55 Pushups  *keep ruck bag on for everything Read more

EMOM 15 Minutes  Minute 1: 8 RDLs Minute 2: Gorilla Row 10/arm Minute 3: L-Sit Hold Then… 3 Rounds 400m Run 20 Toes to Bar or GHD Sit-ups 100ft Lunge 53/35 kettlebell Read more

16 min EMOM Every 2 minutes, complete 200m run + snatch highpull + power snatch + OHS Then…. 21-15-9 Power Snatch, 95/63 HSPURead more

Hard Labor Remix Remix 5 Rounds 10 Tire Flips 100m Sandbag Carry-Bear Hug 100/75 400m Run 10 Strict pull-ups 10 Hang Power Cleans 135/93 10 Front Squats 135/93Read more