Complete the following chipper for time 1000 m row 20 overhead squats 135/95 35 pull ups 35 sit ups  25 pull ups 25 sit ups 15 pull ups 15 sit ups READ MORE

10-8-6-4-2-2 Back squats rest then amrap in 9 min thrusters 95/65 (goal should be over 100) rest 4 min amrap in 3 min (with a buy-in of 25 strict handstand push ups) front squats 95/65       READ MORE

Teams of two amrap with 1 bar in 15 min of: 6 thrusters 135/95 8 shoulder to overhead 35 back squats Move through the amrap as your partner runs 200m with a 20/14lb med ball pick up where ever your partner is in the amrap when you switch out. READ MORE

3 x 3 press 3 x 3 push press 3 x 3 push or split jerk try to get heavier as you go rest then 21-15-9 of: full snatches 95/65 chest to bar pull ups READ MORE

  6 rounds of: 1 min sled push 135/90  1 min cal row 1 min burpees 1 min rest each cal and each burpee rep is 1 point each down and back sled push is 5 points Total points after 6 rounds is your score READ MORE

20 min to find a 1 RM for the snatch rest then amrap in 8 min 80 static lunge steps 40 m (down and back) handstand walk 25 alt split jerks 115/85 max back squats with remaining time 115/85 READ MORE

5 x 5 bench press rest then complete for time 100 double unders 30 chest to bar pull ups 800m run 30 chest to bar pull ups 100 double unders READ MORE

  5 x 5 front squat rest then 21-15-9 of: power cleans 155/105 box jumps 24″/20″ kettle Swings 24k/16k READ MORE

For time: 30 box step ups 20″ with 2 KB held in the rack 24k/16 30 strict HSPU 3 L -sit rope climbs 20 box step ups 20″ with 2 KB held in the rack 24k/16 20 strict HSPU 2 L -sit rope climbs 10 box step ups 20″ with 2 KB held in the rack 24k/16 10 strict HSPU 1 L... READ MORE

complete for time: 80 cal row 40 shoulder to overhead 155/105 80 deadlifts 155/105 READ MORE