6 x 40m sprint rest about 30 sec after each rest then 5 Rounds :1 Minute Wallballs (20/14)1 Minute Alternating Dumbbell Power Snatch (50/35)1 Minute Bike1 Minute Rest score is the toatl number of reps ….fight gone bad style READ MORE

Complete for time 800 m run together (buy in) 1 mile farmers carry together w/three KB 800m run together (cash out) ****every 4 min complete 10 burpees***** READ MORE

7 x 4 bent over row (hold each rep at the top for 3 seconds) rest then amrap in 12 min of 6 Bum- Makers 35’s/ 25’s (this is a man-maker with 2 lunge steps after the clean and no shoulder to overhead) 12 pull ups 1 rope climb READ MORE

” Jalapeno” – small and spicy ….probably gonna burn your ass on the way out lol 24 rounds for time of: 3 power cleans 155/105 6 air squats 12 double unders **25 min cut off** READ MORE

work up to 1 squat clean + 1 hang squat clean rest then amrap in 9 min 50 lunge steps 40 cal row 30 deadlifts 135/95 20 cal bike READ MORE

5 x 5 strict press rest then amrap in 12 min 12 wallballs 20 sit ups bear crawl down and back READ MORE

amrap in 18 min 150 m run 2 rounds of 9 fornt squats 95/65 7 toes to bar 5 lateral bar over burpees READ MORE

4 rounds of 2 min at each station for work. sled push/pull yoke carry farmers walk tire flip partner leg raises (the focus is not score …just get some heavy movements in) READ MORE

amrap in 9 min 5 burpees 10 one arm db hang clean and jerks 50/35 20 box step ups rest 4 min amrap in 9 min 5 burpees 10 one arm db overhead lunge steps 50/35 20 cal bike (change arms as you see fit) READ MORE

***No 0600 AM Class today*** 4 x 5 bench press *super set with 5 strict toes to bar rest then 10-9-8-7-6-5-4-3-2-1 for time of: pull ups power cleans 135/95 HR push ups READ MORE