1 mile run 30 C2B Pull-ups 60 Push-ups 800m Row 20 C2B Pull-ups 40 push-ups 1 Mile run 10 C2B pull-ups 20 Push-ups *45 min Timecap*Read More

Coach’s ChoiceRead More

40 Min AMRAP 10 Front Rack lunges 95/65 15 T2B 20 Kb Swings 53/35 400m Run with Med Ball 20/10Read More

Hero “Barazza” 18 min AMRAP 200m Run 9 Deadlifts 275/185 6 Burpee bar muscle-upsRead More

Strength: 20 min to Establish 1 RM Snatch grip DL *Log weight* 5 RFT 6 Snatches 95/65 10 Pull-ups 30 Double Unders *10 min T/C* Log reps completed if don’t meet T/CRead More

5 min AMREP 800m run Max cal row Rest 4 min 5 Min AMREP 800m run Max Thrusters 115/85 Rest 4 min 5 min AMREP 800m run Max reps OHS 115/85 *Score is total for each round: Romeo 20/12/8 *Run does not count in totalRead More

Bench press 5-4-3-2-1Read More

Coach’s ChoiceRead More

Push Press 4-3-2-1-2-3-4Read More

Benchmark “Angie” 100 pull-ups 100 Push-ups 100 Abmat sit-ups 100 Air Squats *Not break up as needed* top to bottom*Read More