For Time (20:00 CAP)      200 Double Unders (3:1 Singles)      100 WallBalls (20/14)      50 C2B Pull Ups      25 Ring DipsRead more

A.  Olympic – 7 rounds:  SnPull+PowerSn (increasing) B.  5 Rounds for Max Reps of each:      1:00 Power Snatch (95/65)      1:00 Box Overs (24/20) 1:00 Complete 200 Meter Run (outside or 3 laps)      1:00 REST C.  Core NFT – 100 CrunchesRead more

A.  Strength – Front Squat  5 – 5 – 5 (From Rack) B.  7 Rounds for Time 6 Burpee Over Bar 5 T2B 4 Hang Power Clean (H.A.P.) 3 Front Squat 2 Strict HSPU 1 Rope ClimbRead more

A.  Tabata Row (Work :20/Rest :10 x 8 rounds, score Max Cal) B.  15:00 AMRAP 12/8 Assult Bike Calories + 3 Down&Backs (slow jog) *can work 3 per bike C.  Ring of FireRead more

A. 20:00 AMRAP 10 Burpees (jump to plate) 25′ HSW (people can sub 25′ OH Plate lunge 45/25) 10 C2B Pull-ups or 5 BMU 25′ HSW B. MobilizeRead more