A. Establish Group Bench Press weights B. 4 Rounds For Max Reps, Groups of 3 (one work at a time) 1:00 Sled Push (rotate at 25 Meter) 1:00 BW Bench Press (M: ave of 3, W: 70% of Ave of 3) 1:00 Box Overs (24/20, alt after ea box over) 1:00 Rope Climb 1:00 RESTRead more

A. Fran 21 – 15 – 9 Thrusters (95/65), Pull-ups *use weights to finish in +/- 7:00 At 10:00 on the clock: B. 3 Rounds: 100 Double Unders (200 Singles) 50 Ab Mat Sit-ups At 18:00 on the clock: C. 3 Rounds NFT: 10 DB Hammer Curl (ea arm) 10 DB Tricep Kick Backs (ea arm)Read more

A. 15:00 AMRAP 40 Meter Bear Crawl 40 Meter OH Lunge 20 Meter Shuttle Run (5/10/15/20) 40 Meter Farmer Carry (45/25 Plate Pinch) B. Team Synchronized WORM WOD (entire class together) 20 Deadlift, Shoulder, over head, drop 20 Sync Burpee over WORMRead more

A. 10:00 EMOM – 2 Back Squats (80%-90%) B. 10:00 AMRAP 300 Meter Row 20 WallBall (20/14) 10 T2B C. 3 x 20 Russian Twist with WB (R+L=1)Read more

A. Weighted Push-up 5 – 5 – 5 – 5 – 5 B. For time: 30 – 20 – 10 DB Snatch (Alt arms, HAP) Ring Push-ups C. CORE: 50 Hollow Rocks (break up as necessary)Read more