10 min of any skill work rest then 3 rounds for time of: 60 double unders 200m run 12 deadlfts 245/165 READ MORE

Complete for time: 15 Overhead Squats 95/65 15 Chest to Bar Pull-ups 15 Squat Snatches 95/65 15 Chest to Bar Pull-Ups 15 Front Squats 95/65 15 Chest to Bar Pull-Ups 15 Squat Cleans  95/65 15 Chest to Bar Pull-Ups READ MORE

3 x 20 back squat (find your 20 rep max on the third set) rest then amrap in 12 min of: 5 handstand push ups 10 box jumps 20 med ball squat cleans READ MORE

10 min work on any skill rest then teams of 3 amrap in 3 min of: rope climbs rest 3 min your teams number of rope climbs will determine how long your team amrap will be the more rope climbs the more time you’ll have to get reps and or you can then go slower Team amrap (  )... READ MORE

5 x 5 strict pull ups rest then 10-9-8-7-6-5-4-3-2-1 of: deadlift (body weight and a half) strict handstand push ups   READ MORE

5 x 5 back squat rest then 100 burpees for time rest then 500m row for time READ MORE

work up to a heavy 1 rep snatch rest then 9-7-5 for time of: muscle ups (scale progression: ring MU, Bar MU, X2 pull ups and dips) full snatch 135/95 READ MORE

amrap in 30 min 400m run 20 wall ball shots 20 push press 75/55 20 box jumps 20″ (all) 20 sumo deadlift high pulls 75/55   READ MORE

5 x 5 bench press rest then 10 rounds for time of light “DT” 12 deadlifts 95/65 9 hang power cleans 6 shoulder to overhead READ MORE

Teams of 3 run 600m (150m increments) row 3000m (250m increments) 60 burpees in tandom READ MORE