WWPF – Happy Birthday Jay-Z FOR TIME: 5 Rounds 5 Synchronized Bar MU 24 Hang Power Cleans, 135/93 (Partner holds front rack) 41 Drag Rope DU (mix anyway) Then, 1 Round 41 Synchronized Birthday Target Burpees Then, 1 Round Accumulate 1600m Med Ball Run Relay (can mix into any distance relay)Read more

AMRAP 12 Minutes 40 Double Unders 20 Thrusters 75/53 10 Sandbag G2OS AMRAP 12 Minutes 800m Bike 400m Run 250m Ski AMRAP 12 Minutes 15 GHD Sit Ups or Weighted Sit Ups 15 Leg Raises 45s Hollow Body HoldRead more

Incline Bench Press 3×10 3 Burnout Sets of Incline Pec Flys Then… 4 rounds 25 Push-ups 25 Wall balls 100m Farmer Carry Heavy (can use db to go heavier)Read more

Work to heavy complex: Snatch + Hang Snatch + OHS Then… Every Min On The Min for 16 Minutes EVEN Minutes: 3 Burpees + 7 C2B Pull-ups + 10 Hang DB Snatches, 50/35 ODD Minutes: 200m Run *Scale to chin over bar pull-ups and/or decrease reps to complete every minuteRead more

Front Squat 4 RM Then 2×4@90% + Then…. Hamstring Delight-AMRAP 18 Minutes  100m Sled Pull Forward 55/35 100m Backward Sled Pull 10 Deadlifts 135/93 10 Hang Power Clean 135/93 10 Front Squat 135/93Read more