A.  deadlift 5 – 3 – 1 B.  For time 21  Deadlift(225/155)(athletes can keep one weight as mod) 800 Run 15 Deadlift (275/175) 600 Run 9 Deadlift (315/205) 400 Run C.  NFT 50 single leg glute raises (25/25) & 50 grasshopper (r+l=1) *can breakup as neededRead more

5:00 AMRAP / 2:00 REST #1 – 10 /7 cal assault bike & 1 Rope Climb #2 – 7 Slam Balls & 7 Burpee #3 – Max MU in 5:00 or (5 Ring Dip & 5 ring Row AMRAP ) #4 – Bear crawl relay 5:00 (last, entire class)Read more

A.  Weighted Pull-ups  5×3 B.  For time 1200 / 1000 row 75 thrusters (75/55) 50 pull ups 25 lunge steps (each=1) C.  Mobilize LegsRead more

***50 Burpee Penality for anyone who EVER drops a DB*** A. DB  Bench Press  5 – 5 – 5 – 5 – 5 B.  16-14-12-10-8-6-4-2 DB Snatch (HAP, alt arms) *200 sprint b/t rounds C.  3 x 1:00 hollow hold / 1:00 rest D.  3 x 1:00 arch hold / 1:00 restRead more

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