Zombie Squat 4×6 Then…. AMRAP 10 Minutes of Curtis P Complex 1 Power Clean + 1 Right Leg Lunge + 1 Left Leg Lunge + 1 Push Press 115/73 *Every 2 Minutes perform 25 Drag Rope Double Unders or 10 Burpees over Bar*Read more

Olympic Lifting –15 Min to heavy complex: Clean Pull + Clean + 2 Front Squats + Jerk –15 min to heavy complex: Snatch Pull + High Hip Snatch Endurance Chipper for time 400m Farmers Carry, 70’s/53’s 200 Double Unders 75 Wall Ball Shots, 20/14 50 Cal Bike or Ski 25 Burpee Pull-ups 5 Rope ClimbsRead more

Row or Run 1000m 3 Minutes Max Rep Bench or Floor Press -Bodyweight for Men/75% BW for Women Row or Run 1000m 2 Minutes Max Rep Bench or Floor Press Row or Run 1000m 1 Minute Max Rep Bench or Floor PressRead more

WWPF – rest 2 min between each round Round 1: 10 Min AMRAP 400m Sled Push, 55/35 (get there anyway) 10 Synchronized Wall Climbs Max Squat Cleans in remaining time, 155/113 Round 2: 10 Min AMRAP 400m Sled Push 10 Synchronized Wall Climbs Max Squat Cleans in remaining time, 185/133 Round 3: 10 Min AMRAP 400m Sled Push 10 Synchronized Wall Climbs Max Squat Cleans in remaining time, 205/153Read more

AMRAP 12 Minutes 3 Burpee Muscle Ups or 5 Burpee Pullups 100m Sprint AMRAP 12 Minutes 20 DB Hang Snatch-Heavy 50 Double Unders or Crossovers AMRAP 12 Minutes 15 Turkish Sit Ups 15 Russian Twists 15 Leg RaisesRead more