A. Work up to heavy 3 Rep Hang Power Clean for day B. For Time: 4 Rounds: 10 H.P.C. (135/95) & 20 Box Jumps (24/20) then: 4 Rounds: 5 Strict Pull-ups & 20 H.R. Push-ups then: 800 Meter RunRead more

A. 12:00 AMRAP 10 KB SDLHP 60 Meter Shuttle Run (10/back/20/back) 10 KB Thruster (5 ea arm) 60 Meter Shuttle Run (10/back/20/back) :30 REST B. 5:00 Sled Relay – 2-3 teams, rotate every 25MRead more

A. Snatch Grip Deadlift+Shrug 3 – 3 – 3 – 3 – 3 B. 6 Rounds :30 Burpee :30 REST :30 Deadlift (185/125) :30 REST :30 Hollow Rock :30 REST C. 5:00 form roll/Banded stretchesRead more

A. Groups of 3 – 5 Rounds (19:00) 1:00 1-arm DB/KB B.O.R. (switch arms at :30) 1:00 Ring Plank Hold 1:00 Farmer Carry 1:00 REST B. Row Race: 7:00, alt every 10 Cal..score total calRead more

A. 0:00 – 8:00 4 Rounds 20 STOH (95/65) 10 T2B *rest in any time remaining B. 8:00 – 16:00 3 Rounds 20 OHS (95/65) 2 Rope Climb (1 mod) 25 M Sled Push *rest in any time remaining C. 16:00 – 24:00 1200 Meter Run Max WallBalls (20/14) in time remainingRead more