Emom for 20min of: 1 squat snatch Rest then 100 burpees for time READ MORE

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 225/155 55 wall-ball shots 55-calorie row 55 handstand push-ups READ MORE

5 x 7 strict pull ups rest then with a running clock 0:00 – 10:00 – 100 double unders, with remaining time Max Clean and Jerks (115/85) 10:00 – 13:00 – Rest 13:00 – 20:00 – 70 double unders, with remaining time Max thrusters (115/85) 20:00 – 23:00 – Rest 23:00 – 27:00 – 40 double... READ MORE

amrap in 25 min of 400m run 30 toes to bar 30 DB hang squat cleans READ MORE

teams of 2 or 3 amrap in 25 min of: 50 pull ups 80 overhead squats 95/65 100 cal row READ MORE

Max Out Friday 20 min to work up to a 1 rep max for any strength lift (ie squat, deadlift, press, bench press ect) rest then 20 min to work up to a 1 rep max for any olympic lift (ie snatch, hang snatch, squat clean, split jerk, ect) READ MORE

10 min work on something you suck at rest then 3 rounds for time 30 wall ball shots 30 kettle swings 150 m run READ MORE

amrap in 6 min of: 10 chest to bar pull ups 10 bar over burpees rest 6 min amrap in 6 min of: 10 power cleans 135/95 10 bar over burpees rest 6 min then amrap in 6 min 10 chest to bar pull ups 10 power cleans 135/95 READ MORE

work up to a heavy complex in 12 min of: 2 power cleans + 2 front squats + 2 split jerks rest then amrap in 10 min of: 10 deadlifts 225/145 5 wall walks READ MORE

“The Ghost” 6 rounds of: 1 minute of cal rowing 1 minute of burpees 1 minute of double-unders 1 minute rest READ MORE