Strength/Skill: 20 Min to work up to heavy 2 rep Hang PC or technique For Time: 18-12-6 Hang Power Clean 135/95 Jerk 135/95 Cal Row *12 min Timecap*Read More

Tabata Something else 8 Rounds Pull-ups Push-ups Sit-ups Air Squats *do all 8 rds of pullups before moving to next exercise so on and so forth for all 32 intervals* Score is TOTAL Reps of all 32 intervalsRead More

Coach’s ChoiceRead More

21-15-9 Cal Row Kb Swings 53/35 Rest 3 Min 21-15-9 Double Unders Hang power Clean 115/85 *Each couplet has a 6 Min TimecapRead More

Jerk (split or push) 2-2-2-2-2Read More

4 RFT 600m Run 50 Ab-Mat Sit-ups 30 Ring Dips 10 HSPURead More

Hero ‘Artie’ 20 Min AMRAP 5 pull-ups 10 Push-ups 15 Air Squats 5 Pull-ups 10 Thrusters 95/65Read More

10 Min AMRAP 40 DB Snatches 50/35 40 Double Unders 30 DB Snatches 30 Double Unders 20 DB Snatches 20 Double Unders 10 DB Snatches 10 Double UndersRead More

Coach’s ChoiceRead More

Strength/Skill : 30 Min Handstand walks/ around the worlds/wall walks 15-12-9 HSPU Deadlift 225/155 400m Run w/medball 20/14 after set of 15 and 12 *12 min TimecapRead More