amrap in 7 min 15 box step up w/DB 50/35 30 double unders rest 3 min amrap in 7 min 10 handstand push ups 30 double unders rest 3 min amrap in 7 min 15 cal row 30 burpees READ MORE
7 x 3 pause squat cleans (pause below knee and above the knee. you may drop the bar after each one and reset) rest then amrap in 10 min 3 power cleans 155/105 3 toes to bar 6 power cleans 6 toes to bar (add 3 reps after each round) READ MORE
6 x 40m sprint rest about 30 sec after each rest then 5 Rounds :1 Minute Wallballs (20/14)1 Minute Alternating Dumbbell Power Snatch (50/35)1 Minute Bike1 Minute Rest score is the toatl number of reps ….fight gone bad style READ MORE
Complete for time 800 m run together (buy in) 1 mile farmers carry together w/three KB 800m run together (cash out) ****every 4 min complete 10 burpees***** READ MORE
7 x 4 bent over row (hold each rep at the top for 3 seconds) rest then amrap in 12 min of 6 Bum- Makers 35’s/ 25’s (this is a man-maker with 2 lunge steps after the clean and no shoulder to overhead) 12 pull ups 1 rope climb READ MORE
” Jalapeno” – small and spicy ….probably gonna burn your ass on the way out lol 24 rounds for time of: 3 power cleans 155/105 6 air squats 12 double unders **25 min cut off** READ MORE