5 x the following 1 high hang squat clean + 1 hang squat clean = 1 squat clean rest then amrap in 10 min 20 wall balls 10 hang power cleans 135/95 READ MORE

Murph Prep “Mini Murph” for time 800m run 50 pull ups 75 HR push ups 150 squats 800m run READ MORE

just show up! READ MORE

5 x 5 deadlift rest then complete for time 10-8-6-4-2-4-6-8-10 toes to bar HR push ups READ MORE

10 min work on something you suck at rest then 15-12-9-6-3 for time of: hang power cleans thrusters READ MORE

3 x 20 bench press (find a 20 rep max) rest then amrap in 10 min of 30 double unders 15 power snatches 75/55 10 bar over burpees READ MORE

5 x max hold of the parralette L-sit rest then amrap in 16 min of 5 strict pull ups 10 body weight power cleans 60 air squats READ MORE

“Fight Gone Bad” 3 Rounds of: Wall Ball- 20/14 SDHP- 75/55 Box Jump- 20′ Push Press- 75/55 Row (calories) * In this workout you will move from each of the 5 stations after each minute. The clock does not stop b/t exercises. This is a 5 minute round from which a 1 minute break is... READ MORE

Teams of 2 amrap in 22 min 60 push jerks 95/65 60 sit ups 60 cal row READ MORE

20 min max out any hang snatch rest then 20 min max out any hang clean READ MORE