Teams of 2 complete the following 1500m row 200 double unders 80 KB sumo deadlift high pulls 24k/16 40 hang power cleans 155/100 20 wall walks READ MORE

7 min at each of the following (strict on time…running clock) 1 Rep Max Clean 1 Rep Max Bench 1 Rep Max Overhead Squat rest then 100 burpees for time READ MORE

GHD clinic rest then complete for time 50 cal row 40 front squats 135/95 30 toes to bar 20 shoulder to overhead 135/95 15 chest to bar pull ups READ MORE

15 min to work up to a 1 rm push or split jerk rest then amrap in 18 min of: 10 deadlifts 185/125 3 muscle ups 150 m run with a 20/14 med ball READ MORE

Back Squat On The 2 Min for 16 minutes: Minutes 1-6 – 7 Reps Minutes 7-12 – 5 Reps Minutes 13-16 – 3 Reps (Start with about 65% of your best 1-Rep Back Squat and attempt to climb every set with small jumps. Work with a partner odd and even minutes.) rest then 2 rounds for time... READ MORE

6 x 1 of the following complex 1 snatch + 1 hang snatch + 1 overhead squat (no drops, work up in weight) rest then 42-30-18 of : wall ball shots sit ups READ MORE

Teams of 3 or 4 Complete the following clandestine tactical resupply with as minimal noise and whining as possible Insertion- complete 800m ruck as a team (each team member will have a 35lb pack) 200 push ups (break these up as you see fit)* 10 rope climbs (break these up as you... READ MORE

5 x 5 bench press 5 x 3 bent over row rest then amrap in 5 min 10 dumbbell hang squat cleans 35/25 12 ring dips rest 4 min amrap in 5 min max distance row READ MORE

emom for 15 min 1 pause snatch (pause below knee and above knee) work up in weight rest then 50 clean and jerks 135/95 *alt every min on the min complete 5 strict pull ups / 5 chest to bar pull ups READ MORE

5 x 5 press rest then amrap in 15 min of: 50 double unders 4o deadlifts 135/95 30 sit ups 20 one arm KB overhead lunge steps 24k/16 READ MORE