50 Candlesticks 5×10 Swan Dive Good Mornings 5×10 Windmills 20 Reverse Muscle Ups For Time: 4 rounds of: 400m run 21 Pull Ups 15 Thrusters 9 BurpeesRead More

EMOM 40 Rotate between; 7 Thrusters 95/65 8 BFB 9 Box Jump Overs 30/24 10 Cal RowRead More

5×12 Unilateral Press Deadlifts (for speed) 8×3@ 50% For Form! 5 rounds of: 10 Snatch Balance (with bar) 10 TGU 20 Cal RowRead More

100 Partner WB Sit Ups 15 mins of Muscle Ups Practice 5 mins of Barrel Stretch AMRAP 7 50ft Stand and fight 20 T2B Rest 3 mins AMRAP 7 100 Ft Bear Crawl 20 Wallball Rest 3 mins AMRAP 7 150m Run 30 KBS 55/35Read More

5×12 KB Windmills 5×10 OHS in the rack. Three second pause in the bottom. AMRAP 30 FOR FORM! 100 Ft Farmer Carry 100 Ft Goblet Carry 100 Ft OH Carry with unbalanced load 50-100 Double UndersRead More

5×5 Tripod to headstand to HSPU Deadlift Work up to 6×1 @85% Chelsea EMOM for 30 5 Pull Ups 10 Push Ups 15 Air squats If you are unable to complete a round in the minute, stop at the minute mark and begin again on the next round.Read More

10 Skin the Cats 5×12 Unilateral Press 10 mins muscle snatch drills. AMRAP 25 6 Alt DB Snatch 35/50 8 T2B 10 Box Jump 12 Wallball 14 KBS 55/35Read More

5×5 Headstand to tripod 15 mins muscle up practice 5×10 DB Deadlift using a fast concentric phase. Use a light weight. For FORM! 100 Burpees to a 6 inch target NO stopping of movement is allowed at anytime.Read More

5×10 Goblet squat with a press out 20 Odd object TGU (8 min max) For time: 21-15-9 Wallball Pull Ups Rest 1 min 21-15-9 Push Ups Goblet Squats Rest 1 mins 21-15-9 HSPU Medball Cleans Rest 1 min Run 1KRead More

10 mins of: Candlestick to box jump over to triple jump Hack Deadlift (at the knee) 6×1 @100% For Form! 5 rounds of: 10 Snatch Grip Good Mornings 20 Single Arm SOTS press 10 Swandive Good mornings 10 Lateral Raises 50-100 Double UndersRead More