Strength: 20 min to establish 1 RM 50m Yoke Carry.  No Drops or put downs allowed 1-10 SDHP 95/65 Hollow Rocks OH Walking Lunges 45/25 *10 Min TimecapRead More

“Hope” 3 RFT 1 min Burpees 1 Min Power Snatch 75/55 1 Min Box Jump 24″/20″ 1 Min Thruster 75/55 1 Min C2B Pull-ups 1 Min Rest *FGB style, score is total reps combined*Read More

Deadlift 1-1-1-1-1Read More

30 Min AMRAP 5 Ring Dips 5 Front Squats 185/135 5 HSPU 200m RunRead More

“31 Heroes” 31 Min AMRAP 8 Thrusters 155/105 6 Rope Climbs 11 Box Jumps 30″/24″ Partner 1 will work AMRAP Partner 2 will run 400m with 45/25 lb sandbag or plate.  When partner 2 returns they switch off and partner 2 continues with AMRAP.Read More

200m Run 20 Sit-ups 20 Double-Unders 400m Run 40 Sit-ups 40 Double unders 800m Run 80 Sit-ups 80 Double unders 400m Run 40 sit-ups 40 Double unders 200m Run 20 sit-ups 20 Double undersRead More

“2 Min defense” 10 RFT 1 Power clean 135/95 3 Hang Squat cleans 135/95 2 Jerks 135/95 60m SprintRead More

Skill builder: GHD sit-ups/Back extensions Benchmark “Helen” 3 RFT 400m Run 21 KB Swings 53/35 12 Pull-upsRead More

Techinique/skill: KB Snatch/clean 4 min AMREP 2 HSPU 3 KB Snatch 35/26 10 Double Unders 5 Min AMREP 3 HSPU 4 KB Snatch 45/35 20 Double Unders 6 Min AMREP 4 HSPU 5 KB Snatch 53/45 30 Double UndersRead More

Clean + Jerk 1-1-1-1-1Read More