Tabata – hand release push ups rest then complete for time: 6-5-4-3-2-1 of: muscle ups  (scale to strict pull ups if no MU) front squats 205/145 (from the ground) READ MORE

5 Rounds for time: 21 Wall ball Shots 15 Calorie Row* 9 Toes to Bar *rounds 2 and 4 run 150m READ MORE

“Isabel” 30 Snatches for time (135/95) *can be power snatches rest then 2 rounds for time of: 400m run 20 Strict Handstand Push Ups READ MORE

10 min work on the following complex from a rack 3 press + 2 push press + 1 split jerk rest then 15 minutes: 10 squat cleans (135/95lbs) 15 burpees over bar 8 squat cleans (165/105lbs) 15 burpees over bar 6 squat cleans (185/115lbs) 15 burpees over bar 4 squat cleans (225/135lbs)... READ MORE

Teams of 2 for time: 100 Burpees 100 Toes to Bar 100 Jumping Lunges 100 Kettlebell Swings (24k/16) 100 Calorie Row READ MORE

  Amrap the following ladder in 16 min 4 Curts P’s   95/65 ( 1 Curtis P = 1 squat clean + 1 front rack lunge step left + 1 front rack lunge step right + 1 shoulder to overhead) 25 double unders *add 20lbs after each round READ MORE

6 x 3 deadlift (work up) rest then 21-15-9 for time of: handstand push ups ring dips push ups *run 150 m after each round   READ MORE

amrap in 20 min of: 80 burpees 40 pull ups max cal row with remaining time READ MORE

5 x 5 bench press rest then Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans, 135/95 20 muscle-ups READ MORE

5 x 5 back squat across rest then complete for time: 100 kettle swings right into 3 rounds of 11 thrusters 95/65 33 double unders READ MORE