3 x 8 back squat (you can climb up in weight) 5 x 1 overhead squat (across) rest then amrap in 17 min of 15 chest to bar pull ups 25 hang squat cleans 95/65 40 sit ups READ MORE

teams of 2 complete for time 6 rounds for time 30 cal row 30 box jumps 30 wall balls READ MORE

emom for 12 min 1 power clean + 2 front squats rest then amrap in 6 min of: 10 strict pull ups 10 strict handstand push ups rest 2 min amrap in 6 min of: 10 burpees 10 toes to bar READ MORE

5 x 5 press rest then amrap in 12 min of 12 deadlifts 185/120 30 double unders READ MORE

5 x 5 bent over row rest then amrap on 12 min of 20 wallball shots 20 sit ups READ MORE

  Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother... READ MORE

3 x 10 back squat rest then complete for time 1500 m row 50 thrusters 45/35 50 pull ups READ MORE

coach kat’s surprise READ MORE

5 x 5 bench press rest then amrap in 15 min 25 burpees to a plate 45/35 25 overhead lunge steps with plate 45/35 150m run with plate 45/35 READ MORE

10 min work on the hang snatch rest then 2 rounds for time 500m row 9 power snatches 115/85 rest then 2 rounds for time 50 sit ups 20 DB push press 35’s/25’s   READ MORE