A. Work Up to Heavy 3-Rep Deadlift (8:00) B. 7:00 AMRAP 5 Deadlift (225/155) 10 Wall Ball (20/14) 2:00 REST C. 7:00 AMRAP 5 T2B (Advanced BMU option) 10 Slam Balls (30/20)Read more

A. 15:00 AMRAP 10 Kettlebell Swings (32/20kg) 1 Shuttle Run (5M-10M-15M-20M) 10 SDLHP (KB) 1 Shuttle Run (5M-10M-15M-20M) 10 Shoots (back and forth on paralletes) 1 Shuttle Run (5M-10M-15M-20M) B. 50 4-count Flutterkicks (with KB)  Read more

A. Split Jerk – Work up to Heavy Single/technique B. 15:00 EMOM Minute #1 – 10 Strict Press (95/65) Minute #2 – 12 T2Ring Minute #3 -14 Box Jumps (24/20)   ENDURANCE: 4 Rounds for time: 500 Meter Row 40 WallBalls 30 Superman 10 TGURead more

A. 3 Rounds for time: 20 Weighted Lunge Steps (45/25 Plate-hold in any position) 10 GTOH (plate) 20 Weighted Lunge Steps 10 Weighted Sit-up *rest as needed, then on your own clock B. 5:00 Max Rope Climbs (can share/partner)Read more

A. Bench Press 3 – 3 – 3 – 3 – 3 B. For Time: 10 Calorie Row 15 Pull-up + 20 Push-up 20 Calorie Row 15 Pull-up + 20 Push-up 30 Calorie Row 15 Pull-up + 20 Push-up 20 Calorie Row 15 Pull-up + 20 Push-up 10 Calorie Row 15 Pull-up + 20 Push-up   ENDURANCE: For Time: 30 – 20 – 10 Burpee Ab Mat Sit-up 800 Meter Run 30 – 20 – 10 Pull-up Killer Rope 800 Meter RunRead more