10 min handstand walk work Rest then 2 rounds of 2 min max push jerks 135/95 Rest 1 min 2 min max power cleans 185/120 Rest 1 min 2 min max deadlifts 225/145 Rest 1 min READ MORE

Amrap in 30 min 5 rounds of Cindy (5 pull ups 10 push ups 15 squats) 100 double unders 4 rounds of Cindy 40 cal row 3 rounds of Cindy 20 cal bike READ MORE

Emom for 20 min: 4 squat cleans (Try to pick a weight that will difficult and stick with it…it’s 80 reps so choose wisely) Rest then 500m row for time Rest and then repeat when ready READ MORE

“Helen” 3 rounds for time of: 400 m run 21 kettle swings 12 pull ups All out effort! READ MORE

teams of two amrap in 25min the following ladder 200 m run together 20 wall balls (break up as you see fit) 2 rope climbs (break up as you see fit) 200 m run 40 wall balls 4 rope climbs 200 m run 60 wallballs 6 rope clinmbs ect….. READ MORE

Emom (5 mins) 6 Power Snatch * Pick a weight you can Touch and Go * Rest 1 min Emom (5 mins) 3 Power Snatch * Heavier than last set but still Touch and Go * Rest 1 min Every 30 secs (5 mins) 1 Power Snatch * Heaviest weight * rest then amrap in 7 min with a 400m buy in run 10... READ MORE

10 min work on headstands, handstands, handstand walk rest then “Annie” 50-40-30-20-10 reps for time of: double unders sit ups READ MORE

5 x 5 strict or weighted pull ups 5 x 5 strict or weighted dips rest then “The Chief” Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. For each cycle restart the AMRAP. READ MORE

Complete the following for time: 1000m row then 3 rounds of 40 deadlifts 135/95 40 lunge walking lunge steps then 1 mile run READ MORE

7 x 1 back squat rest then AMRAP in 10 min of: 3 Kettlebell Swings 3 Goblet Front Squats 3 Burpees 6 Kettlebell Swings 6 Goblet Front Squats 6 Burpees 9 Kettlebell Swings 9 Goblet Front Squats 9 Burpees ect……. READ MORE