A. Strength: Bench Press 10 – 10 – 10 Bent Over Row 10 – 10 – 10 B. 8:00 AMRAP 8 Ring Push Ups 16 Lunge Steps (alt-each step=1)Read more

A. Strength: Press 10 – 10 – 10 B. For Time: 40 Calorie Row 30 Thrusters (M-115/95/75…W-75/65/55) 20 Wipers (R+L=1) C. Post: NFT – 5-7 Rope Climbs (work technique) ENDURANCE A. 5 Rounds for time: 5 Thrusters (95/65) 10 Pull Ups 15 Burpee 200 Meter Row B. 150 CrunchesRead more

For Time, 25:00 Cap: 2 Rounds:      400 Meter Run      10 Deadlifts (M-275/225/185…W-185/155/125) 2:00 REST 2 Rounds:      25 Burpees      15 Strict Pull-ups 2:00 REST      5 WallWalks      400 Meter RunRead more

A. For Time, 16:00 Cap: 30 Box Jumps (24/20″), then: 20-15-10 Kettlebell Swings (24/16-American) & Goblet Squats 30 Box Jumps (24/20″), then: 20-15-10 Kettlebell Swings (24/16-American) & Squats 30 Box Jumps (24/20″) B. NFT – 50 Plated Sit-ups (above chest to OH at top)   ENDURANCE For Time: 800 Meter Vested Run 30 Box Step Up (20″) 20 Box Step UP (24/20″) 10 Box Step UP (30/24″) 200 Meter Sprint 10 Box Step UP (30/24″) 20 Box Step UP (24/20″) 30 Box Step Up (20″) 800 Meter Vested Run B. 3 x 1:00 Plank with Vest, rest b/t setsRead more

15:00 Total Time Start with 1 Mile Run, in time remaining complete: Max Thrusters Max T2B * Score thruster weight and total reps of each combinedRead more