10 min any skill work rest then complete for time 1500m row 100 double unders 40 chest to bar pull ups 20 handstand push ups READ MORE

4 x 3 power snatch (moderate weight, unbroken reps) 4 x 2 overhead squat rest then amrap in 8 min of 100 kettle swings 10 rope climbs READ MORE

amrap in 18 min of: 30 thrusters 95/65 30 box jumps 30 toes to bar READ MORE

Teams of 2 or 3 amrap in 4 min of the following complex @ 115/85 3 power cleans + 3 front squats + 3 shoulder to overhead = 1 round* (only full rounds count) amrap in 3 min of cal row (add number of rounds from complex for total cals) rest 1 min repeat all 3 more times adding... READ MORE

Tabata something else Tabata pull ups Tabata push ups Tabata sit ups Tabata squats Tabata interval is 20 seconds of work followed by 10 seconds rest for 8 intervals. There is no rest between exercises. Score is total reps from all 32 intervals. READ MORE

10 min work up to a 1 RM for the front squat rest then “deuces” amrap in 22 min of: 200m weighted run (45/25 plate) 22 burpees 22 KB swings 22 double unders READ MORE

15 min work up to a heavy complex of: 1 clean + 1 hang clean + 2 split jerks Rest then Amrap in 9 min of: 21 deadlift 115/85 15 HR push ups 9 shoulder to overhead READ MORE

10 min work on something you suck at rest then amrap in 15 min of: 50 snatches (full) 95/65 50 pull ups 50 sit ups READ MORE

5 x 5 bench press Rest then Amrap in 12 min of: 50 double unders 25 burpees 10 dumbell squat cleans 35/25 READ MORE

Teams of 3 complete for time: 30 Cal. Row (each) 150 Wall Balls 30 Power Cleans 185/125 150 Wall Balls 30 Cal. Row (each) Partner 1 starts on the row, once he or she completes the row they start chipping away at 150 Wall Balls. When Partner 2 and 3 finish they may advance to wall... READ MORE