amrap in 8 min of: 40 push press 75/55 25 bar over burpees rest 5 min then amrap in 8 min of: 40 cal row 25 HR push ups rest 5 min then amrap in 8 min of: 40 kettle swings 24k/16 25 one arm overhead lunge steps 24k/16 READ MORE

For Time: 25-20-15-10-5 with 150 run before each round toes to bar back squat 135/95 (from ground) READ MORE

7 x 1 squat clean rest then 3 rounds max reps at each station: min 0-2 run 200m then max double unders min 2-3 max dumbell shoulder to overhead 35’s/25’s min 3-4 max pull ups min 4-5 max dumbell squat cleans 35’s/25’s rest 5 min between rounds READ MORE

OPEN GYM READ MORE

with a 3 min clock: accumulate :30 parallette L sit with remaining time max power cleans 135/95 rest 1 min with a 3 min clock: accumulate :30 parallette L sit with remaining time max pull ups rest 1 min with a 3 min clock: accumulate :30 parallette L sit with remaining time max... READ MORE

7 x 1 snatch (pause below knee then above knee then full snatch) 5 x 3 snatch balance (no dip and drive, try to drop under bar) rest then amrap in 10 min of: 40 double unders 20 sit ups burpee broad jump (down the mats) READ MORE

4 rounds for time of: 400m run 30 wallballs 15 HR push ups READ MORE

tabata squats rest then 5 x 3 deadlifts rest then 21 – 15 -9 for time of: burpees russian kettle swings 32k/24 box jumps READ MORE

amrap in 15 min of: 10 pull ups 10 toes to bar 10 DB hang squat cleans 50’s/35’s 10 handstand push ups READ MORE

Teams of 2 with a 25 min clock 3 rounds of 500 m row 200m run (break up as you see fit) right into amrap with remaining time 2 rope climbs 30 wallballs 30 toes to bar (break up as you see fit) READ MORE