WORK CAPACITY: AMRAP 3-3-3-4 / 1:00 Rest 250/200m Row 15 Toes to Bar In remaining time 10 Squat Clean (135/95) 8 Squat Clean (155/105) 6 Squat Clean (185/125) 4 Squat Clean (225/155) Max Squat Clean (255/175) STRENGTH: Back Squat 3-3-3-3-3 ..read more

WORK CAPACITY: For Time: 1-2-3-4-5-6-7-8-9-10 Burpee Pull Up Power Snatch (135/95) STRENGTH: In 12:00 establish a heavy single: 1 Squat Snatch + 1 Overhead Squat ..read more

WORK CAPACITY: 4 Rounds for time of: 250/200 Meter Row 50 Double Unders 15 Thrusters (95/65) 1:00 Rest STRENGTH: Deadlift 3-3-3-3-3-3-3-3-3-3 ..read more

WORK CAPACITY: AMRAP in 15 minutes of: 8 Hang Power Cleans (155/105) 16/12 Calorie Bike 8 Push Jerk (155/105) 16/12 Calorie Bike STRENGTH: Every 2:00 for 12:00 Power Clean + Hang Power Clean + Push Jerk + Split Jerk ..read more

WORK CAPACITY: For Time: 1000/900 Meter Row 100 Crossover Singles 50 Burpee to 6" Target 100 Crossover Singles 1000/900 Meter Row ..read more

WORK CAPACITY: 4 Rounds for time: 200 Meter Run 20 Alternating Pistols 20 Toes to Bar STRENGTH: EMOM for 10 minutes complete: 2 Thrusters Build across sets ..read more

WORK CAPACITY: 3 rounds of: AMRAP in 4 minutes / 1:00 Rest 22 Sumo Deadlift High Pulls (95/65) 22 Wall Balls (20/14) Max Push Ups STRENGTH: Squat Snatch 1-1-1-1 ..read more

WORK CAPACITY: For Total Reps: :30 Calories on Machine :30 Push Press (115/85) :30 Back Rack Reverse Lunge Steps (115/85) :30 V-Ups 1:00 Rest 1:00 Calories on Machine 1:00 Push Press (115/85) 1:00 Back Rack Reverse Lunge Steps (115/85) 1:00 V-Ups 1:00 Rest 1:30 Calories on Machine 1:30 Push Press (115/85) 1:30 Back Rack Reverse Lunge Steps (115/85) 1:30 V-Ups STRENGTH: Front Squat 3-3-3-3-3 ..read more

WORK CAPACITY: PARTNER WOD AMRAP in 15 minutes of: 200 Meter Run Max Snatch (95/65) STRENGTH: Snatch 1-1-1-1-1 ..read more

WORK CAPACITY: 3 rounds of: AMRAP in 4 minutes / 2:00 Rest 30 Wallballs (20/14) 10 Bar Muscle Ups Max Calorie Row STRENGTH: Push Press 3-3-3-3-3-3-3-3 ..read more