A. Weighted Good Mornings 5 -5 -5 B. For time: 30 – 20 – 10 DB Snatch (H.A.P.- alternating) Pull-up 3:00 REST, then: C. 5:00 AMRAP 5 Burpee (sprint) :10 RESTRead more

A. Skill Work: Ropes/Pistols B. 5 Rounds for max Reps: 1:00 Pistols (alternating) 1:00 Box Overs (24/20) 1:00 Rope Climb 1:00 RESTRead more

24:00 Running Clock: 6:00 EMOM Odd: 15/10 Calorie Row Even: 10 Bench Press (155/105) 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Ab mat Sit-up 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Push Ups 6:00 EMOM Odd: 15/10 Calorie Row Even: 20 Slam Balls (30/20)Read more

A. Strength: OHS 3 – 3 -3 (:02 pause at bottom) B. “Nancy” 5 Rounds for time (A-5/B-4/C-3): 400 Meter Run 15 OHS (95/65) C. Core: 100 CrunchesRead more

A. In groups of 3, 15:00 for max KB swings: One runs Sandbag 200 Meters, rotate on completion of run One accumulates max KB Swings (24/16-american) One holds Handstand B. Rope Climb Relays – 5:00 for max C. CORERead more