A. Strength: OHS 5 – 5 – 5 – 5 – 5 B. For Time: 50 Double Unders, then 3 Rounds of: 10 Thruster (75/55) + 10 Hollow Rocks 50 Double Unders, then 3 Rounds of: 10 Thruster (75/55) + 10 Hollow Rocks 50 Double Unders C. Mobility/Cool DownRead more

0:00 – 10:00, complete (rest in time remaining): 12 – 9 – 6 Power Clean (M: 185/155/135/115, W: 115/105/95/75) Ring Dip 10:00 – 20:00 7:00 AMRAP 5 HSPU 10 Alternating Pistols (sub 10 ea leg step up, no bounce) 20:00 – 26:00 800 Meter Run, in time remaining: Max Ring Row * score time part 1, rounds part 2 & ring row reps   Endurance: 25:00 AMRAP – Team Sled Push *each individual pushes sled 10 steps, then switch All team members use same weight * Score is number of 400 Meter Laps completedRead more

A. 5 Rounds for time: 200 Meter Run 20 Slam Balls (30/20) 100 Meter Run 10 T2B 1:00 REST B. NFT – 10 Tire FlipsRead more

A. RDL – 5 sets of 8 B. Paleo Benchmark #2 9:00 AMRAP 20 GTOH (95/65) 7 Bar Facing Burpee 15 GTOH (135/85) 7 Bar Facing Burpee 10 GTOH (155/105) 7 Bar Facing Burpee 5 GTOH (185/135) 7 Bar Facing Burpee Max GTOH (225/155)Read more

A. Oly – Drop Snatch – 5 sets of 3 Snatch – work up to heavy Double B. 15:00 EMOM 2 Snatch (M-135/115/95…W-95/75/65) OTM 2 Muscle-Ups (sub 4 ring row + 4 ring dip) OT:30 C. NFT – 150 CrunchesRead more