4 Min AMRAP 400m Run Max Air Squats Rest 2 Minutes 4 Min AMRAP 400m Run Max T2B Rest 2 Min 400m Run Max Box Jumps 24″/20″ Rest 2 Min 400m Run Max HSPURead More

Front Squat 5-5-5-5-5Read More

30 Min EMOM Min 1 30 Double Unders Min 2 20 Cal row Min 3 100m SprintRead More

20 Min AMRAP 10 One arm KB Thrusters (53/35) 5 each arm 10 T2B 400m RunRead More

Coach’s ChoiceRead More

3 RFT 400m Run 20 Hang power clean 95/65 20 Push press 95/65Read More

Strength/Skill: 20 Min to work up to heavy 2 rep front Squat *annotate score on board 10 Min AMRAP 30 Double Unders 10 Squat Clean to Thruster 65/55 15 Med Ball Cleans 20/14Read More

For Time: 1K Row Rest as needed 800m Run Both of these should be at 100% max effortRead More

Back Squat 5-5-3-3-1Read More

Hero “The Seven” 7 RFT 7 HSPU 7 Thrusters 135/95 7 Knees to elbows 7 Deadlifts 245/165 7 Burpees 7 KB Swings 70/53 7 Pull-upsRead More