complete the following for time 1 mile run 75 lunge steps 150m KB farmers carry 24’s/16’s 75 squats 1 mile run READ MORE

complete for time “JT” + 21-15-9 of handstand push ups ring dips push ups *8 down and back shuttle runs after each round READ MORE

amrap in 25 min 10-20-30-40-50 ect of: toes to bar kettle swings *run 200m after each round READ MORE

5 x 5 back squat (across) rest then amrap in 12 min 50 deadlifts 135/95 50 burpees 25 dealifts 225/145 25 burpees max air squats with remaining time READ MORE

teams of 2 or 3 amrap in 35 min 100 cal bike 200 sit ups 200 double unders 100 cal row READ MORE

7 x 5 strict pull ups super set with 6-8 ring rows rest then amrap in 15 of 20 farmers lunge steps 50’s/35’s 10 farmers box step ups 50’s/35’s 150m run READ MORE

15 min work up to a heavy 3 rep max hang squat clean rest then amrap in 10 min 5 hspu 10 HR push ups 20 medball cleans READ MORE

“Fight Gone Bad!“ Three rounds of:Wall-ball, 20/14 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, 75/55 pounds (Reps)Box Jump, 20″ box for All (Reps)Push-press, 75/55 pounds (Reps)Row (Calories) In this workout you move from each of five stations after... READ MORE

amrap in 25 min with a 30 cal bike buy-in 25 burpees 50 sit ups 75 double unders READ MORE

4 x 10 bent over db row rest then amrap in 15 min 200m run 10 db hang squat cleans 35’s/25’s 15 pull ups READ MORE