“King Kong” 3 RFT -1 DL 455/315 -2 muscle ups -3 cleans 255/185 -4 HSPU *12 min capRead More

10 RFT -10 cliffhanger pull-ups -12 burpees -15 AB mats -200m run *each side denotes 1 cliffhanger Cliffhanger = do a pull-up to any side of the trap muscle.Read More

5 individual 100m yoke walk (yoke = 185 empty) *add BW to yoke *rest as needed In-between *log quickest and slowest  Read More

15 min Run 1 mile *in remaining time AMRAP -8 wall balls 20/14 - higher target -8 pistols -8 box jumps 24/20 10 min Run 800m *in remaining time -Max AB mat sit ups 5 min Run 400m *in remaining time -Max burpees  Read More

EMOTM x 8 100m sprint Rest 5 min EMOTM x 8 5 power snatch (55% 1 RM) Max double unders in remaining minute *Log DURead More

"Gator" -5 front squat (185/135) -26 ring push-ups *rx = from the groundRead More

Straight Leg DL 8/8/8/8/8 *sets across for DL Strict press 5/4/3/2/1  Read More

3 RFT -50 back squats -40 pull ups -30 push jerks Males 135,115,95 Females 95,85,65Read More

Deadlift 5/5/5/5/5 Push press 3/3/3/3/3Read More

5 RFT -20 KB snatch (53/36) -10 deload push up *10/10 per arm on the snatch *12 min capRead More