4 rounds for time! 1500m Run 21 Front Squat 95/65 21 Walking Lunge 95/65Read More

30 Alt KB Windmills Every 2 mins for 10 Rounds: 15 KBS 55/35 10 Box Jumps 5 HSPU EMOM 10 10 WallballRead More

100 Partner Sit Ups EMOM 20 10 Burpees on ODD 3 MU on Even Rest 3 mins EMOM 20 30 DU on ODD 10 Cal Row on EvenRead More

Tabata Double Unders For time: 21-15-9 OHS 95/65 T2B Rest 2 mins 21-15-9 Walking Lunge (Front Rack) Pull Ups Rest 2 mins 21-15-9 Medball Cleans Run 150 with DB between each set (2 runs) Rest 2 mins 21-15-9 Box Jump Overs 30/24 Alt DB Snatch 50/35Read More

50kbs 50 Sit Ups Every 2:30 for 6 rounds Run 400m AMRAP 15 15 Wallball 15 Deadlift 135/95 15 Burpees 15 Power CleansRead More

AMRAP 40 This is to be done at 70% effort, “recovery pace”. 150m Run/12 Cal row 6 Alt DB Snatch 55/35 7 Wallball 30 DU 10 Wallball Sit UpsRead More

10 skin the cats AMRAP 5 9 Chest to bar pull ups 9 Hang Squat Cleans 135/95 9 Front Rack Lunge 135/95 Rest 2 mins AMRAP 5 7 Pull Ups 7 Front Squats 135/95 7 Back Rack Lunge 135/95 Rest 2 mins AMRAP 5 5 Strict Pull Ups 5 Squat Cleans 135/95 5 Shoulder to...Read More

Coaches Warm Up For time: 500m Run Rest 2 mins 1000m Run Rest 3 mins 1500m Run Rest 4 mins 1000m Run Rest 3 mins 500m RunRead More

100 Partner Wallball Sit Ups 6 rounds of: On a 2 minute clock; 10 Clean and Jerk 75/45 10 Burpees ME KBS Rest 1 min between rounds Then Every :90 for 10 rounds Sprint 150mRead More

50 KBS 50 Abmat Sit Ups AMRAP 13 150m Run 1 round of Cindy RX is with a vest Rest 6 mins AMRAP 13 150m Run 10 Box Jumps Overs 24/20 5 Deadlift 245/155Read More