6 min AMREP Max Thrusters 95/65 5 Burpees EMOM including start Rest 3 Min 5 Min AMREP Max Deadlift 185/115 20 Double unders EMOM including start Rest 2 min 4 min AMREP Max ab mat sit-ups 5 Wall Balls 20/14 EMOM including startRead More

Clean & Jerk 1-1-1-1-1Read More

Hero “Monti” 5 RFT 50 Step ups with barbell 20″ box 45/35 15 Cleans 135/95 50 Step ups with barbell 20″ box 45/35 10 snatches 135/95Read More

10 RFT 3 Push press 135/95 10 Double Unders 6 KB Swings 70/53 10 Double unders 9 Wall Balls 20/14 10 Double unders *20 min timecap*Read More

Coach’s ChoiceRead More

14 Min AMRAP 4 HSPU 8 Knees to elbows 12 Double UndersRead More

5 RFT 3 Ring Muscle-ups 7 Deadlifts 225/135 10 Box Jumps 30″/24″ *10 min Timecap*Read More

5 Min AMREP 35 Cal Row Max Push Press 95/65 Rest 5 Min 5 Min AMREP 35 Cal Row Max SDHP 95/65 Rest 5 Min 5 Min AMREP 35 Cal Row Max OHS 95/65Read More

Strict Press 5-4-3-2-1 *annotate all weights usedRead More

Hero “Zembiec” 5 RFT 11 Back Squats 185/125 7 Strict Burpee Pull-ups 400m Run *During each burpee pull-up perform a strict burpee and jump to bar that is approx. 12 inches above your max reach.Read More