WWPF 0:00 – 16:00: EOMOM w/Partner (8 rounds each) 10/7 Cal Ski + 1 Snatch (increase weight as needed) 17:00 – 27:00 : 10 MIN AMRAP LADDER 5 synchro KB snatches + 25/25 DU Relay (scale up w/drag rope) 10 Synchro KB Snatches + 25/25 DU Relay 15 Synchro KB Snatches + 25/25 DU Relay *Continue this pattern increasing KB Snatches by 5 until time runs out (RX= 53/35) 28:00 – 35:00: 7 MIN AMRAP Max Rope Climbs Partner Accumulates Max KB Thrusters, 53’s/35’s. (Switch as needed)Read more

AMRAP 35 Minutes  50 Cal Row 50 Burpees 30 Cal Ski 30 Toes to Bar 20 Cal Bike 20 Muscle UpsRead more

EMOM 15 Minutes  3 Deadlifts-Heavy 5-10 Dips 45s HS Hold (freestanding or wall) Then…. AMRAP 15 Minutes  0.5 Mile Bike/400m Run 15 HSPU 30 DB OH Lunge 50/35Read more

Work to a heavy complex: 1 Clean Pull + 1 Clean + 2 Front Squat Then…. For Time: 21-18-15-12-9-6-3 Hang Power Clean, 115/73 Box Jumps, 24/20 Sit-upsRead more

Box Squat 6×3 Then…. Ruck Cindy-AMRAP 20 Minutes with 20/15lb Ruck 5 Pullups  10 Pushups 15 Air Squats to MedballRead more