A. 3×6:00 AMRAP, 2:00 REST #1- 6 T2B / 12 Push Up #2 – 12 DB Snatch (alt-hap) / 6 T2B #3 – 12 Push Up / 12 DB Snatch B. Ring of FireRead more

A. For Time: 200 Meter Run 50 OHS (95/65)(60 reps with bar only, or front squat) 400 Meter Run 40 Box Jump (24/20) 600 Meter Run 30 OHS (115/75)(40 Reps with bar only or front squat) 800 Meter Run 20 Box Jumps (30/24) B. OLY Wall Sit/splitRead more

A. DeadLift: work up to heavy 5 rep for day B. For time (12:00 CAP): 20 SHSPU (any mod=30 reps) 30 Burpee over Bar 40 Pull-up *EMOM – 5 DeadLift (275/180 ) C. Teams of 3 – 8:00 for max meters F.C. 40 Meter Farmer Carry (HAP) One hold plank One REST *rotate after farmer carry (plank to farmer, farmer to rest)Read more

A. EMOT2:00 for 10:00. P Clean + P Press + P Jerk (increasing) B. For Time: 3 Rounds 20 Calorie Row 10 C&J (M:185/155/135/115, W:120/105/95/75) 1:00 REST C. 4:00 Foam Roll/Band StretchesRead more

A. Strength: Front Squat 3 – 3- 3- 3- 3 -3 (from rack, increasing) B. 0-3:00 2 Rounds 10 Wallballs (20/14) 10 Ab Mat Sit-ups 3-6:00 2 Rounds 12/12 6-9:00 2 rounds 14/14 9-12:00 2 Rounds 16/16 Etc…until you can’t finish on the 3:00 C. 500 Meter Row CooldownRead more