amrap in 15 min 150m run 30 double unders 10 alt dumbell power snatches 70/50 rest 5 min amrap in 15 min 150m run 30 double unders 10 chest to bar pull ups READ MORE

10 min build up to a heavy clean and jerk rest then complete 3 rounds for time 50 squats 10 clean and jerks 135/95 READ MORE

teams of 2 amrap in 10 min 50 cal ski 50 power snatches 75/55 rest 2 min amrap in 10 min 150m run 4 rope climbs rest 2 min amrap in 10 min 50 cal bike 10 sled push READ MORE

emom for 12 min double unders ( choose your own number and hold it) rest then complete for time 21-15-9 of front squats 115/85 HR push ups READ MORE

8-6-4-2-2-2 deadlift *super set with 10 alt box step ups with an empty bar in the back rack. use a box that you can keep your chest up and focus on the step up without leaning forward. rest then amrap in 9 min with a 500m row buy in 30 thursters 45/35 30 toes to bar READ MORE

With a Running Clock in 24 minutes Tabata Cal Bike Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 minute Rest between each Tabata Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40... READ MORE

work the following complex for 15 min 1 power clean + 1 hang power clean + 3 front squats + 1 split jerk rest then amrap in 9 min 10 shoulder to overhead 10 bar over burpees READ MORE

3 rounds for max reps Min 0- 2 run 200m then max double unders Min 2-3 wall ball shots Min 3-4 toes to bar Min 4-5 Heavy Kettle swings 32k/24 rest 5 min between each round, score is total reps after 3 rounds READ MORE

teams of 2 complete the “sexy sixty” 60 ground to overhead 105/85 60 cal row 60 pull ups 60 sit ups passing medball 60 cal bike 60 lunges 105/85 60 toes to bar 60 cal ski 60 wallballs 60 HR push ups READ MORE

7 x 2 back squat rest then teams of 2 amrap in 20 min 250m row 7 burpees 10 thrusters 75/55 (you go a round, I go a round) READ MORE