3 x 5 squat clean rest then amrap in 9 min of: 30 kettle swings 10 deadlifts 255/165 (scale as needed..this will be tough on the low back) READ MORE

3 rounds for time of: 800 m run 20 pull ups 15 HR push ups (wear a 20lb vest if you have one) READ MORE

3 x 20 back squat (last set is a find your max set) rest then Complete for time: 40 cal bike 30 handstand push ups 40 toes to bar 30 med ball cleans 40 box jumps READ MORE

Complete for time: 100 double unders 800m plate carry 45/25 100 burpees READ MORE

You’ll see when you get here….prob some sled push and farmers walk will be in the mix. READ MORE

6 x 4 bent over row rest then amrap in 12 min 24 Hang Power Cleans (95/65) 24 Wall Balls READ MORE

Complete as many rounds as possible in 15 mins of: 30 Double Unders 15 V-Ups 9 Single Arm (right) Dumbbell Shoulder-to-Overheads, 50/35 lbs 9 Single Arm (left) Dumbbell Shoulder-to-Overheads 3 Ring or bar Muscle Ups READ MORE

10 min work on the following 1 hang squat snatch from above the knee + 1 hang squat snatch from below the knee (Hang on to the bar for both) rest then amrap on 9 min 10 power snatches 95/65 10 overhead squats 95/65 10 bar over burpees READ MORE

amrap in 25 min of: 400m run 25 kettle swings 15 box jumps READ MORE

5 x 5 strict pull ups rest then teams of 2 2000m row (switch every 500m) 100 thrusters 45/35 (break as you see fit but the bar cannot touch ground) 60 pull ups (break as yo see fit) READ MORE