Row 1000m 50 Candlesticks 30 Kip Swings 3 mins barrel stretch Warm up snatch to 70% x1 for 7 mins: :30 on :30 off rowing Then: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95/65 (40%)lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135/95 (50%) lb. *Prior...Read More

50 Candlesticks Row 1000m 5 rounds of: 20 Air Squats 1 min of rolling the legs with a bar 40 Kip Swings 3 mins of hand stand hold 5 mins of band stretches off the rig Row 1000m Foam roll everythingRead More

50 Candlesticks EMOM 30 Rotate between 10 Cal row 8 Pull Ups 6 STOH 50/35 DB 15 Slamball 30 DURead More

50 Candlesticks In 15 build to 80% Back Squat for 3×1 AMRAP 7 Burpees Rest 5 mins AMRAP 7 Clusters 135/95Read More

50 Candle Sticks EMOM 16 2 Squat Snatch Start @ 40% and increase weight every other round. AMRAP 20 5 Power cleans 145/100 10 T2B 15 WallballRead More

100 Partner Wallball Sit Ups 1000m Row 4×15 Reverse Hyper 5×10 Kip Swings 5 mins “Barrel” Stretch 30 Wall Kick Ups 5×10 Good mornings 1000m RowRead More

100 Partner Wallball Every 2 minutes for 10 rounds: 5 thrusters 45/35 10 Slamball 20 Double Unders AMRAP 10 5 OHS 45/35 10 Box Step Overs 5 HSPURead More

100 Partner Wallball Sit Ups In 15 minutes work up to 4×1 Front Squat @ 80% AMRAP 20 30 Burpees to a 6 inch target 20 Snatch 115/75 15 T2BRead More

100 partner wallball sit ups AMRAP 8 10 Wallball 50 Double Unders Rest 2 mins AMRAP 8 7 Med ball Cleans 5 Pull Ups 3 Muscle Ups Rest 2 mins Every :30 for 30 reps 1 clean and jerk at 60%Read More

For time: 10 dumbbell snatches 35/50 15 burpee box jump-overs 20/24 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs 20 min time cap.Read More