4 x 3 back squat then 8 x 2 hang squat snatch rest then amrap in 6 min 20 hang power snatches 75/55 30 double unders READ MORE

“mini Murph” for time 800m run then 10 rounds of 5 pull ups 10 push ups 15 squats then 800m run READ MORE

3 rounds for max reps 1 min cal bike 1 min deadlifts 225/145 1 min handstand push ups 1 min box jumps 20″ all 1 min kettle swings 32k “green”/24 1 min rest (fight gone bad style) READ MORE

amrap in 8 min 50 cal row 50 double unders rest then emom unti you fail to reach the required reps 1 clean & jerk 115/85 – min 1 2 clean & jerks – min 2 3 clean & jerks – min 3 ect….. READ MORE

AMRAP in 20 min50 Wallballs 40 burpees30 Toes to Bar20 Alt Dumbbell Power Snatches (50/35) READ MORE

Teams of two for time buy in – 1 mile run then 3 rounds 150 heavy farmers carry 24 pull ups while partner wall sits buy out- 400m walking lunges READ MORE

amrap in 35 min 30 cal row 25 sit ups *2 power cleans 185/12 (add 2 reps every round) READ MORE

12 min work on a skill or mobility rest then “Khabib” 4 rounds 1 min – 15 burpees 1 min – 15 kettle swings 1 min – max cal bike 1 min rest score is total cals on bike after 4 rounds scale the numbers of burpees and KB swings so you can complete them within the minute. pick a... READ MORE

12 min work up to a heavy squat clean rest then amrap in 12 min 5 db hang squat cleans 50’s/35’s 7 dips 25 double unders READ MORE

amrap in 20 min 20 toes to bar 150m run 20 DB box step ups 50/35 (one DB, hold it however your country ass wants too) READ MORE