A.  3 rounds  – task FGB – 20:00 CAP 20 WB (20/14) 20 SDLHP (75/55) 20 BJ (20) 20 P Press 20/15 Cal Row 1:00 Rest B. Take 5:00 to find largest UB set of DURead more

A.  Work up to heavy 5 Rep Back Squat B.  7:00 AMRAP 20 DB Snatch (alt, H.A.P.) 25 Meter Sled Push 2:00 Transition 7:00 AMRAP 10 Back Squats (185/125, from rack) 30 Double Unders (3:1 singles) 2:00 Transition 7:00 EMOM 100 Meter Partner Sprints – One run/One rest *can break classes into 3 groupsRead more

A.  6:00 Skill/Warm-up:  TGU B.  5:00  – 30 One-Leg Box Jumps (15/15) C.  3 Rounds for time: 20 Box Jumps (24/20) 20 Kettlebell Swings (24/16kg) 20 Push Ups D.  NFT – 50 Hollow Rocks+ 50 Superman (can break in any order)Read more

A.  OTM 7:00  1 Power Clean + 2 Front Squat + 1 Jerk (push or split) B.  For Time: 800 Meter Run 25 C2B Pull-ups 50 Front Squats (135/115/95 – 95/75/65) 25 STOH 800 Run C.  Accumulate 3:00 Plank (unbroken if possible)Read more

A.  Work up to Heavy Deadlift Single for the day B.  For Time, 25:00 Cap: 2 Rounds:      300 Meter Row      10 Deadlifts (M-275/225/185…W-185/155/125) 1:00 REST 2 Rounds: 300 Meter Row      15 T2B 1:00 REST 2 Rounds: 300 Meter Row 20/15 Cal AB *May have to delay start with a big classRead more