A. 6:00 EMOM – Hang triple extension (:02 pause) + Hang Power Clean B. Tabata: 8 rotations per movement of :20 work/:10 rest Hang Power Clean (pick a weight) roll-outs or wiper DB Snatch (70/50) HR Push-upRead more

1 Mile Run 1,000 Meter Row 100 Wallballs (20/14)Read more

3 Rounds for time: start with 3 plates and transport one each round 10 GTOH (45/25 plate) 20 Meter OH lunge 10 GTOH 20 Meter inch worm (walk out hands, push up, walk up feet with straight legs) 1:00 RESTRead more

A. 0:00 – 8:00 1000 Meter Row 30 Burpees over Erg * rest in any time remaining 8:00 – 16:00 800 Meter Run 40 Wallball (20/14) * rest in any time remaining 16:00 – 24:00 AMRAP 10 Burpees (regular) 10 Wallballs * score AMRAP B. NFT – 3:00 accumulate “L” sitRead more

A. 8:00 EMOM (INCREASING WEIGHT) HPC+Clean (Squat)+Jerk B. timothy_davis01 155/105 pound Deadlift, 12 reps 155/105 pound Hang power clean, 9 reps 155/105 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.Read more