100 Partner Wallball Sit Ups AMRAP 14 10 Squat Snatch 75/45 (35%) 10 Squat Snatch 95/65 10 Squat Snatch 115/75 10 Squat Snatch 125/85 10 Squat Snatch 135/95 10 Squat Snatch 145/100 10 Squat Snatch 155/105 (75%) Tabata Push Ups Rest 1 min Tabata Slamball Rest 1 min Tabata DU Rest 1 min Tabata Air...Read More

100 Partner Wallball Sit ups! 3 rounds of: Bear Complex to failure 95/75 *with hitch reps* Rest 2 mins between rounds EMOM 20 12 Box Jump Overs on ODD BFB, Magic #+3 on EVENRead More

3 mins hollow rock holds! EMOM 40! 5 Muscle Ups Mins 1,5,9,13,17,21,25,29,33,37 6 Alt Dumbbell Snatch (HEAVY!) 2,6,10,14,18,22,26,30,34,38 10 HSPU 3,7,11,15,19,23,27,31,35,39 :30 ME Slamball 4,8,12,16,20,24,28,32,36,40Read More

3 mins hollow rock hold! Every :15 for 40 reps: 1 Snatch 115/75 (45%) AMRAP 20 1 Shuttle Run 5 Wallball 5 Wallball Sit Ups 5 Pull Ups 5 T2BRead More

3 mins hollow rock holds. AMRAP 3 stuff Rest 1 min AMRAP 3 fitness Rest 1 min AMRAP 3 other stuff Rest 1 min AMRAP 3 more stuff Rest 1 min AMRAP 3 more fitnessRead More

3 mins hollow rock hold. AMRAP 5 10 Push Ups 15 KBS Rest 3 mins AMRAP 5 10 Sit Ups 5 Box Jumps Every 4 minutes for 5 rounds: 50 Double Unders 2 rounds of DT *1 round of DT* 12 Deadlift 9 Hang Clean 6 STOH 155/105Read More

3 mins Hollow Rock Hold EMOM 12 2 Bear Complexes. Start @40% C&J, increase weight every other round. Each squat is a hitch squat. (PC, FS, PP, BS, PP) EMOM 20 5 snatches 135/95 on ODD Magic # +2 BFB on EVENRead More

3 min bent knee hang. EMOM 10 5 med ball cleans ME Wallball Sit Ups Every :30 for 10 mins 3 Touch and Go Clean and Jerk 95/65Read More

3 mins Bent Knee Hang! 3 mins MAX EFFORT Cal Row immediately into 4 minutes to find a max power snatch 5 rounds of: AMRAP 3 5 Pull Ups 10 Burpees 1 Shuttle Sprint Rest 2 minutes between roundsRead More

3 min bent knee hang! 12 minutes to find a max; THRUSTER!!! *Must come from the ground *Must be one fluid, unbroken motion from bottom of squat to lock out overhead. For time: 21-15-9 Deadlift 275/185 (70%) Box Jump 30/24Read More