A.  Strength: DB Bench Press  5 – 5 – 5 – 5 – 5 DB Bent Over Row  10 – 10 – 10 (ea arm) B.  8:00 AMRAP 8 KB Swings (HAP) 8 Burpee Box Overs C.  Tire Flip Race *split teams, race a tire around the 200 loop, alt flips (you can go farther if you wish based on how long it takes)Read more

A.  5 Rounds (not for score) :30 Back Squat (135/95…can use rack to keep bars off floor) :30 REST :30 Toe-2-Rings :30 REST :30 20 Meter Shuttle Run (5/10/15/20) :30 REST B.  6:00 Rope Climb RelayRead more

On a Running Clock: A.  0-10:00 – OT2:00 – 3 Deadlift (work up to a heavy triple) B.  10-20:00 complete “Diane” 21 – 15 – 9 Deadlift (225/155) Handstand Push-ups *rest in any time remaining C.  20-30:00 Row Intervals :30 Sprint / :30 RESTRead more

A.  10:00 Death by Strict Pull-ups B.  10:00 OT2:00:  50 Meter Sled Push C.  10:00 AMRAP 20 Meter Lunge Step 10 Meter Burpee Broad Jumps 10 Meter HW Walk (:30 HS Hold/shoulder taps: wall facing) NOTE: break into groups each location, 1:00 transition b/t ABCRead more

A.  8:00 EMOM:  Snatch Pull + Power Snatch (increasing) B.  4 Rounds for time: 5 Muscle Ups (MOD: 10 Ring Row+ 10 Ring Dips) 10 Power Snatch (115/75) 50 Double Unders (3:1) C.  50 Wipers NFTRead more