A.  Work up to heavy 3 Rep Deadlift B.  OT:30 – 4:00 Each Movement (8 total each, then next move) 3 Deadlift (80% of A) 3-5 SHSPU 20-30 Double Under (or :20 of attempts/singles) 5-7 T2BRead more

Complete Work in the time limit, rest in remaining time: 0-5:00   100 AB Mat Sit-ups 5-10:00  80 WallBalls (20/14) 10-15:00  60 Box Overs (24/20) 15-20:00  40 DB Snatch (HAP, alt arms) *score completed total reps (280 is perfect)Read more

A.  OT5:00 for 4 Rounds: 400 Meter Run 15 Front Squat (135/95) 10 STOH *Rest in any time remaining B.  5:00 AMRAP 10 Banded Forward + 10 Banded Backwards Walks 10 Banded Side-Step each legRead more

A.  3 x 5:00 AMRAP w/ 3:00 REST 7 KBSDLHP (HAP) 5 Push Ups (chest to deck) 7 KB Swing (american) 5 Push Ups (chest to deck) B.  10 Tire Flips  Each – NFTRead more

A.  6:00 EMOM – 3 HPC (increasing) B.  For time: 1 Round:  30 HPC (115/75) + 15 Ring Dip + 3 Rope Climb 2 Rounds:  20 HPC + 10 Ring Dip + 2 Rope Climbs 3 Rounds:  10 HPC + 10 Ring Dip + 1 Rope Climb C.  750 Meter Row (80%)Read more