A. Legless Rope Climb Skills 4 if you have them, Rope Pull-up practice if not B. 4 Rounds for Max Reps 1:00 Slam Ball (30/20) 1:00 Double Unders 1:00 Ring Dips 1:00 REST C. NFT – 4x25M Planche Crawls, rest between setsRead More

A. 6:00 EMOM – Push Press+Push Jerk+Split Jerk (increasing) B. 4 Rounds 500 Meter Row 15 S.T.O.H. (M:135/115/95,W:95/75/65) C. Shoulder MobilizationRead More

A. Warm up to Deadlift Weight B. OT8:00 for 3 Rounds (24:00) 800 Meter Run (600 option) 12 Deadlift (225/155) 30 Ab Mat Sit-ups (20 GHD option) *rest in any time remainingRead More

A. Work up to heavy Power Clean B. For time: 5 Strict Pull-up 10 Power Clean (M:185/155/135,W:120/105/95) 5 Strict Pull-up 20 Box Jumps (30/24″) 5 Strict Pull-up 40 WallBall (20/14) 5 Strict Pull-up 40 WallBall (20/14) 5 Strict Pull-up 20 Box Jumps (30/24″) 5 Strict Pull-up 10 Power Clean (M:185/155/135,W:120/105/95) 5 Strict Pull-upRead More

A.  10:00 EMOM Odd Minute:  12 Front Squat (115/75 Even Minute:  30 Double Unders 3:00 REST B.  5:00 AMRAP 6 Thruster (95/65) 12 GHD Sit up 3:00 REST C.  5:00 AMRAP 6 Strict Press (75/55) 12 Box Step Up (75/55) 2:00 REST D.  Tabata Hollow Rock, crunches during restRead More

A. Weighted Pull-Ups 3-3-3-3-3 B. “Helen” 3 Rounds For Time: 400m Run 21 KB Swings (24/16) 12 Pull-Ups  Read More

A. Work up to heavy 3 Rep Squat Clean B. For Time: 10-8-6-4-2 Squat Clean 2-4-6-8-10 Strict HSPU C. 3 Rounds (NFT) 1:00 Plank 20 Hollow rocksRead More

A. Find Heavy Deadlift B. 7:00 AMRAP 5 Deadlift (heavy) 10 Bar facing burpees C. 2000M Row w Partner ( alt every 250)Read More

A. 7:00 EMOM Hang Pwr Snatch+Hang Squat Snatch+OHS B. For Time: 30 DB Snatch (ea arm – H.A.P.) 20 HR Push-Ups 10 T2B 20 DB Snatch 20 HR Push-Ups 20 T2B 10 DB Snatch 20 HR Push-Ups 30 T2BRead More

“Fight Gone Bad” 3 rounds for max Reps: 1:00 WallBall (20/14-10′ target) 1:00 Sumo Deadlift High Pull (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row for Calories 1:00 RESTRead More