With a 15 min Running clock Buy-in: 50 Burpees Then AMRAP of: 10 Ring Dips 5 Thruster 115/85Read More

2K row Rest 8 min 1 Mile run *This can be flip flopped if needed since only 5 Rowers and if athletes cannot run due to limitations after 8 Min they will perform max Double unders or single unders in 7 Min.Read More

Coach’s ChoiceRead More

Hero “JT” 21-15-9 HSPU Ring Dips Push-upsRead More

7 RFT 2 Min AMREP 15 wall ball 20/14 Max power cleans 165/115 Rest 2 min between rounds *score is total power cleans*Read More

Snatch 1-1-1-1-1Read More

4 RFT: 400m Run 7 Power cleans 135/95 400m Run 7 Jerks 135/95 400m Run 7 Front Squat 135/95 *45 minute time capRead More

15 Min AMRAP 3 Deadlifts 275/205 6 HSPU 12 Goblet Squats 53/35Read More

Coach’s ChoiceRead More

**HERO WEEK** Hero “Loredo” 6 RFT 24 Air Squats 24 Push ups 24 Walking lunge steps 400m RunRead More