Coach’s ChoiceRead More

For Time 150 Double Unders 800m Run 60 Cal Row 40 Thrusters 95/65 20 OHS 95/65 150 Double UndersRead More

Hero “Scotty” 11 min AMRAP 5 Deadlifts 315/225 18 Wall Balls 20/14 17 Burpees over barRead More

Strength/Skill: 20 Muscle-up/Pull-up progressions 4 RFT 200m Sprint 2 Ring Muscle-Ups 15 Hand release push ups 20 Air Squats *10 Min timecapRead More

Strength/Technique: 20 Min to work up to heavy 3 rep strict press 6 Min AMRAP 6 Front squat 115/75 6 Shoulder to OH 115/75 6 C2B Pull-ups *NO RACK MAY BE USED*Read More

Power Clean 1-1-1-1-1Read More

Coach’s ChoiceRead More

OHS 3-3-2-2-1Read More

25 RFT 1 Power Clean 185/135 3 Strict HSPU 5 Wall balls 20/14 (11’/10′) 100m SprintRead More

20 Min AMRAP 200m Run 30 KB Swings 53/35 200m Run 3 Rope Climbs 200m Run 30 sit-upsRead More