amrap in 10 min 50 cal bike 50 double unders rest 2 min amrap in 10 min 10 sled push down / pull back 100 sit ups rest 2 min amrap in 10 min 40 hang power cleans 40 pull ups READ MORE

“Clean your Butt” (ie squat clean and plump your butt) 5 x 3 back squat rest then amrap in 10 min 10 squat cleans 155/105 40 lunge steps READ MORE

Complete the following chipper for time 38 cal row 38 kettle swings 38 double unders 12 power snatch 75/55 12 burpees 12 squat snatch 12 burpees 12 power snatch 12 burpees READ MORE

amrap in 16 min 3 wall walks 5 shuttle runs (down & back equals 1) hand must touch over the line. 20 air squats READ MORE

12 min work up to a heavy complex of 2 power cleans + 2 front squats + 2 hang power cleans rest then AMRAP in 4 min21 Calorie Row21 Pull Ups21 Thrusters (75/55) Rest 4 Minutes AMRAP in 4min15 Calorie Row15 Pull Ups15 Thrusters (95/65) Rest 4 Minutes AMRAP in 4 min9 Calorie Row9... READ MORE

amrap in 25 min 200m run 20 DB hang clean and jerks (alt hands as you see fit) 50/35 20 DB overhead lunge steps (alt hands as you see fit) 50/35 READ MORE

amrap in 12 min 15 lunge steps 10 burpees 5 pull ups (you go a round, I go a round) rest 5 min amrap in 12 min 15 cal bike 10 kettle swings 5 pul ups (you go a round, I go a round) READ MORE

2000 m for time rest at least 5 min then 10 rounds for time of 10 deadlifts 95/65 8 push ups 6 toes to bar READ MORE

amrap in 16 min 5 pull ups 15 med ball cleans bear crawl (down and back) If you have gloves this is a good day to wear them. The mats will beat up your hands. READ MORE

3 rounds for max reps of the overhead squat with a 5 min clock 500m row 5 handstand push ups 10 burpees max overhead squats 135/95 rest 5 min READ MORE