5 x 5 weighted or strict pull up rest then couch stretch 2min each side rest then amrap in 12 min of 200 m run 12 box jumps* *start with 24/20 after each round the guys will add 45lb bumper plate and girls will add a 35lb READ MORE

emom for 15 min 2 squat cleans rest then amrap in 8 min 100 back squats 115/85 40 pull ups 20 bar over burpees (from ground) READ MORE

“Pike” 5 rounds for time of: 75-lb/55 thrusters, 20 reps 10 strict ring dips 20 push-ups 10 strict handstand push-ups 50-meter bear crawl READ MORE

5 x 5 bench press (across) rest then amrap in 15 min of: 4 deadlifts 225/145 12 kettle swings 18 BF sit ups READ MORE

Teams of “3” 3 rounds of 2 min at each of 6 stations Double unders.. every 10 = 1pt toes to bar 40 m sprint KB sdhpl  push press 95/65 rest fight gone bad style…………only one can work at a time….total points is your score READ MORE

Complete as many rounds and reps as possible in 14 minutes of: 7 muscle-ups* 50 wall-ball shots 100 double-unders scale the muscle ups as you see fit ie if you did the long emom on thursday you can sub out some pull ups with a heavy bent over row or supine ring rows. READ MORE

12 Min work on the split jerk this is not for a max or for reps use this time to fine tune your split jerk and land some nice ones between 70%-75% of your max rest then Chelsea Every minute on the minute for 30 minutes perform: 5 pull-ups 10 push-ups 15 squats If you fall behind... READ MORE

Work up to a 1 Rep Max in 20 min for the Snatch rest then 5 rounds for time: 10 power cleans 135/95 10 bar over burpees READ MORE

work up to a 1 rep max for the Deadlift in 15 min rest then amrap in 15 min 50 cal row 50 push press (from ground) 75/55 min 5 and 10 are a mandatory 1 min rest. READ MORE

20 min work up to a 20 rep max for the back squat with remaining time find a 1 RM back squat for today rest then “Nate”  varied 20 min amrap of: 2 muscle ups 4 handstand push ups 14 kettle swings 24k/16     READ MORE