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 OH 135/95 Rest 2 mins AMRAP 5 3 Muscle Ups 3 Clusters 135/95 3 OHS 135/95Read 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