4 x 6 back squat 3 x 3 front squat rest then 200 push ups for time* *if your knee comes down, if you stop for more then 5 sec, or if you don’t push right back up then complete 3 squat cleans 135/95 GOOD LUCK!   READ MORE

12 min to work up to a 1 rep heavy heaving snatch balance rest then 3 rounds for time of: 5 DB power snatches (each arm) 70/40 15 toes to bar 20 box jump overs 40 double unders time cap 15 min READ MORE

10 min to find a 2 rep max bench press rest then 3 rounds for time of: 25 bar over burpees 25 pull ups 25 thrusters 75/55 READ MORE

emom for 10 min 1 clean and jerk (you can add weight or go across) rest then Murph prep with a running clock 0-10 Minute: 1200 Meter Run + Max  HR push ups in remaining time 10-13 Minute: Rest 13-20 Minute: 800 Meter Run + Max squats  in remaining time 20-23 Minute: Rest 23-27... READ MORE

8  x  40 m sprints rest approx 40 sec between each rest then 2 rounds for time of: 65 wall ball shots 30 pull ups you must rest 2 min after completing the first round READ MORE

  with a 30 min running clock emom complete 5 burpees 1 squat clean* *add 1 squat clean to each minute. when you cannot complete the required number of squat cleans for that minute then start back over at 1 squat clean. There’s a good chance this will suck a huge bag... READ MORE

5 x 4 bent over row* *super set each with  5-8 strict chin ups (palms in board) rest then 12 min work on the squat clean (work up to a heavy clean) rest then complete for time: 100-80-60-40-20 double unders 14-16-18-20-22 HR push ups READ MORE

complete the following chipper for time 800m run 3o ft handstand walk 40 kettle swings 500m row 40 toes to bar 30 thrusters 95/65 rest then 5 x 3 back squat READ MORE

emom for 12 min 1 squat snatch rest then 3 Rounds of “Double DT” 24 Deadlifts, 155/105 18 Hang Power Cleans, 155/105 12 Push Jerks, 155/105 Rest 2 minutes between rounds.   READ MORE

Teams of 2 complete the following chipper 208 wall balls 104 pull ups 52 power cleans 135/95 READ MORE