Front Pause Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. “Nine Yards” AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Bike …. Up by (3’s) until finish.Read More

“Surf and Turf” For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Wreck Bag Ground to Shoulder (70/50) 50 AbMat Sit-ups 70/50 Calorie RowRead More

“Run Wild” 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)Read More

Power Clean Build to Heavy Touch and Go 5-Rep “Guard Rail” AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 5 Power Cleans (155/105)Read More

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double UndersRead More

“Tread Water” For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air SquatsRead More

“Better Half” On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Same weight across on dumbbell strict presses. Build to heavy single deadlift. Run 1600m  Read More

“Long Gone” 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest *Score is lowest rep total across the five rounds.Read More

“Inside Out” For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter Wreck Bag Run (50/35) 21 Burpee Box Jump Overs (24/20)Read More

Overhead Squat Build to a Heavy Single Snatch Balance Build to a Heavy Single Snatch Build to a Heavy SingleRead More