amrap in 20 min of 150 run 9 strict hspu 12 ring dips 15 power cleans 135/95 READ MORE

6 x 2 front squats rest then Complete as many rounds/reps as possible in 15 mins of: 7 Muscle-ups or 20 chest to bar pull ups 15 Thrusters, 155/105 lbs 25 Box Jump Overs, 24/20 in 50 Toes-to-bars 100 Calories on the Rower 200 Double Unders READ MORE

teams of two for time 100 box jumps 50 pull ups 100 wall ball shots 50 pull ups 100 back squats (from the ground) 135/95 *break up reps as you see fit, only one athlete works at a time. READ MORE

3 giant sets of 10 deadlfts + 5 bent over rows (work up, no drops) rest then complete the following chipper for time 1000m row 15 overhead squats 135/95 25 kettle swings 25 hr push ups 20 kettle swings 20 hr push ups 15 kettle swings 15 hr push ups READ MORE

10 min work on handstands handstand walk rest then Starting on the 0:00… Every Minute on the Minute x 6 3 Squat Snatches (70%) Rest 4:00 Starting on the 10:00… Every Minute on the Minute x 6 3 Squat Clean and Jerks (70%) Rest 4:00 Starting at the 20:00 “Death by Toes to Bar”... READ MORE

6 x 2 front squat rest then “Annie” for time 50-40-30-20-10 Double unders rest then Tabata air squats READ MORE

“Helen” 3 rounds for time of: 400m run 21 kettle swings 12 pull ups READ MORE

5 x 5 bench press rest then emom for as long as possible or (22min cut off) 7 thrusters 75/55 7 burpees READ MORE

20 min to find a 1 RM for any of the following clean and jerk squat clean full snatch   rest then teams of two sprint through the following for time 1000m row 100 burpees 30 pull ups READ MORE

Amrap in 12 min 50 double unders 10 Hang Power Snatches 10 OHS 10 Power Cleans 10 Thrusters 10 SDHP (all 95/65) READ MORE