teams of 2 (break up the work as you see fit) amrap in 7 min 20 toes to bar 40 push press 75/55 rest 2 min amrap in 7 min 20 cal bike 40 double unders rest 2 min amrap in 7 min 20 cal row 15 burpees over the rower READ MORE

3 rounds for time 200 m run 15 deadlifts 225/145 12 pull ups rest then work up to a heavy 1 RM for the deadlift READ MORE

Open Gym READ MORE

amrap in 15 min 200m run 15 cal bike 1 rope climb READ MORE

amrap in 15 min of 30 wallballs 20 sit ups 10 pull ups READ MORE

10 1-minute rounds of: 10 burpees over the bar Max reps of power snatches Rest 2 minutes between rounds. Men: 135 lb. Women: 95 lb. Treat each round as a sprint. The goal is to have about 20 seconds to cycle a few good snatches so scale both burpees and snatch weight to get this... READ MORE

12 min build up to a heavy 3 rep back squat rest then 3 rounds for time of: 400m run 10 power cleans 135/95 15 back squat READ MORE

complete for time 1000 m row 15 overhead squats 135/95 (from rack) 30 kettle bell swings 30 burpees 20 kettle swings 20 burpees 10 kettle swings 10 burpees READ MORE

Teams of 2 amrap in 10 min 5 sled push 150 m run (together) rest 2 min amrap in 10 min 250m row (each partner, each on their own rower) 15 pull ups (can break up) rest 2 min amrap in 10 min 10 cal bike 20 box step ups (you go then I go) READ MORE

amrap in 12 min 3-6-9-12-15-18-21-24-27-30-ect power snatches 95/65 bar over burpees READ MORE