complete for time 1500 m row 800m run 150 double unders READ MORE

5 x 1 of the following complex 2 power cleans + 2 hang squat cleans + 2 front squats rest then amrap in 13 min of: 10 toes to bar 15 box step ups 2-50/2-35lb DBs READ MORE

10 min work on the split jerk (moderate weight) rest then 4 rounds for time: 15 over head squats 95/65 15 bar over burpees READ MORE

10 min any gymnastic work rest then amrap in 3 min 4 deadlifts 275/180 8 power cleans 185/120 16 pull ups rest 3 min and repeat 4x score is total reps after 4 rounds READ MORE

10 min work on the dumbbell squat snatch rest then amrap in 13 min of: 30 double unders 20 sit ups 30 double unders 20 kettle swings READ MORE

Teams of 2 Amrap in 24 min with a buy in of 200 sit ups 60 Wallballs (20/14#) 40 Calorie Row 30 DB Squat Cleans (50/35#) 20 C2B Pull-ups READ MORE

amrap in 20 min of: 200m run 25 lunge steps in farmers carry 2-50/2-35db 25 unbroken double unders READ MORE

5 x 5 back squat rest then’ 21 -15 9 for time of: power snatches 75/55 bar over burpees handstand push ups READ MORE

15 min work up to a heavy squat clean & jerk rest then “Jackie” complete for time 1000m row 50 thrusters 45/35 30 pull ups READ MORE

with a running clock, every 3 min for 5 rounds of: Max calorie row in 60-seconds Turkish get-ups 50/35 Each round complete a total of 40 reps (or calories). E.g. If you row 25 calories complete 15 TGU’s that round. If you row 30 calories complete 10 TGU’s that round. If you have... READ MORE