6 Rounds for max reps: 1:00 KB SDLHP :30 REST 1:00 HSPU :30 REST 1:00 Front Rack Lung Steps (w/KB) :30 RESTRead More

A. Groups of 3 – One Working at a time – For time (25:00 cap): Complete in Order 100 Shoulder-to-Overhead (135/95…or pick group weight) 150 Front Squats 200 Burpees 300 Killer Rope Jumps B. Upon Completion, entire group jogs 800 Meters togetherRead More

A. Deadlift  10 – 8 – 6 – 4- 2 B. 4 Rounds For Time: 400 Meter Run 15 Ring Push-ups 3 Rope Climbs C. Accumulate 2:00 “L” SitsRead More

A. Max Set – T2B (2 Attempts) B. Max Set – Strict Ring Dips (2 Attempts) C. Tabata Mash-up – 3 Rounds Wall Ball (20/14), T2B, Ring Dip, Ab Mat Situp *:20 WB/:10 REST/:20 T2B/:10 REST/:20 Ring Dip/etc… REST 2:00 D. Tabata Alternate b/t HS Hold & Hollow Rock (4 of each)Read More

A. Hang Power Clean 3 – 3 – 3 – 3 – 3 (after each set, 5 box Jumps) B. 16:00 Cap: 50 Calorie Row 40 Box Jump (30/24″) 30 Power Clean (135/95) *Max Muscle Ups (Ring or Bar)(can modify for Ring Row max)Read More

A. Work up to heavy 3 Rep Thruster B. Max Set Pull-ups (any style), can take 2 attempts C. For time 15 – 12 – 9 Thruster (M:135/115/95,W:95/75/65) Strict Pull-ups D. Mobilize -Oly Wall Sit & foam rollers on ownRead More

3 Rounds For Time: 500 Meter Row 21 KB Swings (32/20) 400 Meter RunRead More

A. Increasing ladder – 20:00 5 WallBalls (20/14)/10 WB/15WB/20WB…. *after each set, 20 Meter Bear Crawl & 50 Meter Farmer Carry B. Mobilize as groupRead More

A. 4 Rounds for time 250 Meter Row 15 KB Swings (24/16kg,American) 25 Ab Mat Sit-ups 15 KB Swings 250 Meter Row 1:00 REST B. NFT – 20 TGU (HAP)Read More

A. 10:00 AMRAP 5 DB Snatch (HAP-each arm) 10 T2B 15 Burpee 2:00 Transition B. 5:00 Team Sled Relay (teams of 4-5) 1:00 Transition C. 5:00 Team Rope Climb Relay (teams of 4-5)Read More