AMRAP 20 9 Deadlifts 6 HPC 3 STOH 400 m. RunRead More

4 Rounds 15 CTB Pull Ups 30 Wall Ball 45 Double UndersRead More

5-3-1+ Back Squat 5-3-1+ Bench Press 5-3-1+ Deadlift (*75%of90 – 85%of90 – 95%of90)Read More

Teams of 3 3K Row (Switch every 200m.) *10 Burpees after each row 120 TTB’s (split between 3, 1 person working at a time) 3K Row (Switch every 200m.) *10 Burpees after each rowRead More

Zack 5 Rounds 2 Muscle Ups 21 P. Cleans (95,65) 29 Air SquatsRead More

Teams of 3 600m Run 100 Wall Balls (20/14) 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs 600m Run 100 Wall Balls 6 Rope Climbs Read More

AMRAP 10 Ascending ladder 2-4-6-8… Box Jump Overs DB Snatch (50,35) AMRAP 10 Ascending ladder 2-4-6-8… Cal Row Burpees Over the ErgRead More

Work up to a heavy squat snatch 15 Power Cleans (155, 105) 800 m. Run 15 Squat Snatch 800 m. Run 15 Power CleansRead More

3-3-3+ Back Squat 3-3-3+ Bench Press 3-3-3+ Deadlift (*70%of90 – 80%of90 – 90%of90)Read More

With a partner Take turns picking cards until the deck is complete Deck of cards Jokers (25 m. Prowler Push) Hearts – Burpees Diamonds – Lunges (L&R=1) Clubs – Sit Ups Spades – KBS (53,35)Read More