Max out Friday! 20 min to find a 1 RM for the hang snatch rest then Max set of pull ups rest then 20 min to find a 1 RM for the deadlift READ MORE

10 min work on anything gymnastic rest then amrap in 10 min of 40 push press 75/55 20 box jumps 30 hang power cleans 75/55 20 box jumps 20 thrusters 75/55 20 box jumps READ MORE

“Ghost” 6 rounds for max reps 1 min row for cals 1 min burpees 1 min double unders 1 min rest READ MORE

amrap in 16 min of: 50 wall balls 50 pull ups 50 squat cleans 95/65 50 sit ups READ MORE

7 x 2 back squat rest then 21-15-9 of dumbell alt power snatches 70/40 HR push ups (feet on the dumbell, chest touches ground, knees do not) READ MORE

Teams of 4 (2 dudes & 2 chics) 120 dumbbell push press 40/30 (break up reps as you see fit) 30 double unders or 60 singles (each teammate)* 120 toes to bar or heels above hips 30 DU* 120 power snatches 95/65 30 DU* 120 cal row 30 DU* READ MORE

Max out Friday! 10 min find a 1 rm for the press 10 min find a 1 rm for the bench press 20 min find a 1 rm for the squat clean READ MORE

5 x 5 deadlift rest then “grace” 30 clean & jerks for time 135/95 READ MORE

4 x the following complex: 8 bent over rows + 1 hang clean + 5 front squats rest then amrap in 6 min of: 30 double unders 5 fronts squats 155/105 READ MORE

amrap in 18min of 150 m run 22 box jumps 5 strict handstand push ups READ MORE