teams of 2 or 3 amrap in 30 min 30 Assault Bike Calories 20 Power Snatches, 135/95 lbs 15 Toes to Bar 10 Burpee Pull-ups READ MORE

15 min find a 3 rep max for the overhead squat rest then 21-15-9 for time of power snatches 75-55 cal bike READ MORE

5 x 5 bench press rest then amrap in 10 min 5 strict pull ups 10 ring dips 15 box jumps READ MORE

amrap in 20 min 5 power cleans 155/105 5 shoulder to overhead 155/105 30 sit ups 250m row READ MORE

5 x 3 front squat rest then amrap in 10 min 30 double unders 10 bar over burpees READ MORE

(Heats start at 0830) 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run *wear a 20 lb vest if you have one READ MORE

teams of 2 min 0-5 amrap 150m run 15 power cleans 155/105 min 5-11 amrap 40 sit ups 150m run 15 power cleans min 11-20 amrap 2 rope climbs 40 sit ups 150m run 15 power cleans run together…break up reps as you see fit READ MORE

max out Friday 20 min find a 1 rm for the snatch 20 min find a 1 rm for the clean & split jerk READ MORE

5 x 3 heavy bent over rows rest then amrap in 10 min 30 alt DB power snatches 50/35 20 DB box step over (hold DB in a farmers carry) READ MORE

with a 1 mile run buy-in amrap in 30 min of: 50 double unders 40 cal row 30 sit ups 20 cal bike READ MORE