10 min ….work on something you don’t wanna see come out on Thursday night rest then amrap in 7 min 20 cal row 10 shoulder to overhead 135/95 READ MORE

complete for time 24 – 18 – 12 – 6 rep rounds of thrusters 115/75 50 double unders READ MORE

7 rounds for max reps every  3 min run 200m as many toes to bar with remaining time READ MORE

Open gym. /  17.1 Judging READ MORE

WORKOUT 17.1 Rx’d For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 burpee box jump-overs 50 snatches 15 burpee box jump-overs M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box Time... READ MORE

Complete as many rounds as possible in 10 minutes of: 10 defficit handstand push-ups off 45lb plates 20 calorie row 30  alternating pistols READ MORE

21-18-15-12 for time of: deadlift 225/150 400m run READ MORE

7 x 1 of the following complex 2 unbroken power cleans + 1 jerk work up to a heavy complex then work through the sets rest then amrap in 5 min of burpees to a 45lb plate READ MORE

complete 5 rounds for time of: 6 strict chest to bar pull ups 10 alternating dumbell squat snatches 70/50 30 lateral jumps over bar       READ MORE

5 rounds of the following for max reps 1 min power cleans 135/95 1min box jumps 24/20 1 min dumbell thrusters 2- 50/2- 35 1min rest (run like fight gone bad) READ MORE