10 RFT 10 Back squat (BW/.75BW) 10 T2B *RX is the rack, RX+ is pulling from the ground.Read More

50/40/30/20/10 -Push ups -Double unders 12 min CapRead More

1-2-3-4-5-6-7-8-9-10-11-12 -hang squat clean (155/115) -wall balls 20/14 *100m run after each rdRead More

Bent Rows 5/5/5/5/5 Push Jerk 2/2/2/2/2Read More

“King Kong” 3 RFT -1 DL 455/315 -2 muscle ups -3 cleans 255/185 -4 HSPU *12 min capRead More

10 RFT -10 cliffhanger pull-ups -12 burpees -15 AB mats -200m run *each side denotes 1 cliffhanger Cliffhanger = do a pull-up to any side of the trap muscle.Read More

5 individual 100m yoke walk (yoke = 185 empty) *add BW to yoke *rest as needed In-between *log quickest and slowest  Read More

15 min Run 1 mile *in remaining time AMRAP -8 wall balls 20/14 - higher target -8 pistols -8 box jumps 24/20 10 min Run 800m *in remaining time -Max AB mat sit ups 5 min Run 400m *in remaining time -Max burpees  Read More

EMOTM x 8 100m sprint Rest 5 min EMOTM x 8 5 power snatch (55% 1 RM) Max double unders in remaining minute *Log DURead More

"Gator" -5 front squat (185/135) -26 ring push-ups *rx = from the groundRead More