15 min to find an unbroken 3 rep max for the hang squat snatch rest then 500m row or 800m run for time (max effort) rest then 15 min to find a 3 rep max for the front squat READ MORE
5 x 5 bent over row (heavy) *super set with 5 strict slow pull ups after each set rest then amrap in 9 min of: 25 kettle swings 25 lateral jumps over bar 25 KB sumo deadlift high pulls READ MORE
Teams of two or three amrap of the following for 15 min with a buy in of 400 m run with 45/35 plate (all teammates) 20 thrusters 95/65 20 toes to bar (break up as you see fit) rest 5 min amrap of the following for 15 min with a buy in of 150 m waiters walk 45/35 plate (all... READ MORE