“Annie” 50-40-30-20-10 – Double Unders – Abmat Sit-upsRead More

4 RFT -400m run -40 KB swing (53/36) -400m rowRead More

Max rope climbs in 4 min Rest 1 min Max T2B in 3 min Rest 1 min Max HSPU in 2 min Rest 1 min Max plank hold 1min holdRead More

1000m run 100 air squats 800m run 80 push ups 600m run 60 pull ups 400m run 40 box jumps 30/24 200m run 20 pistols total 100m run 10 OHS 185/135Read More

Deadlift 3-3-3-3-3 Pendlay Rows 12-10-8-6-4Read More

A) Max rep pull ups - 1 attempt. *once off the bar, set is finished. *shoot for unassisted B) 15min Cap Clean and jerk 10 reps @ 185/135 Rest 2 min 10 reps Rest 1 min 10 repsRead More

Power clean 2/2/2/2/2 SOTS press 5/5/5/5/5  Read More

4 individual rounds -50 air squats *immediately into a max distance yoke push (2-45's/2-25's) *once the sled stops, even if for a sec, the push is done.Read More

Row 2000 100 DU 50 thrusters (45/35) 15 muscle ups 50 burpees 100 DU Run 2000m *row/run are interchangeable.Read More

150 push ups *every time you stop - 100m runRead More