A. 30 Goblet Squats (24/16) then run 400 with KB 20 Goblet Squats at the top of the hill 10 Goblet Squats at return to box B. 30 Slam balls (30/20) then run 400 with SB 20 Slam balls at the top of the hill 10 Slam balls at return to box C. 60 Killer Rope then run 400 with KR 40 Killer Rope at the top of the hill 20Killer Rope at return to box  Read more

4 TEAM TRAIN 25:00 AMRAP 15 GHD Sit-ups 20 GTOH 25 Push Press 30 Killer Ropes then row until person behind you is caught up 600M run   * Score is max meters rowed * can’t move on until teammate ahead has completed movementRead more

A.  8:00 to establish Heavy 1 rep Deadlift B.  6:00 AMRAP 25 Box Jumps (24/20″) 20 Wallballs (20/14) 15 lateral Burpees over bar 10 DeadLift (heavy) 3:00 REST 6:00 AMRAP 10 Deadlift 15 lateral Burpees over Bar 20 Wallballs 25 Box JumpsRead more

A.  3 Rounds for time: 500 Meter Row 21 Kettlebell Swings (32kg/20kg) 400 Meter Run B.  30 TGU – NFT  Read more

A.  8:00 EMOM – 2 Power Cleans + 1 Jerk (increasing) B.  6 Rounds for max reps: :30 Hang Power Clean (135/95) :30 REST :30 Shoulder to Overhead :30 REST :30 Weighted Lunge Steps (overhead or front rack) :30 RESTRead more