Coaches ChoiceRead More

Back Squat 5-5-5-5-5Read More

Hero “Jerry” 1 Mile Run 2K Row 1 Mile Run B: 800m Run 1500m Row 800m Run C: 600m Run 1000m Row 600m RunRead More

5 RFT 20 Box Jumps 24″/20″ 400m Run Version B: 4 Rounds Version C: 4 rounds and 200m run with 20″Read More

Elizabeth 21-15-9 Cleans Ring Dips B: 21-15-9 Cleans 115/75 Box Dips C: 15-12-9 Cleans 75/55 Push-ups * 10 Min TimecapRead More

Strength: 20 Minutes to work up to heavy 5 rep Deadlift 7 min AMREP Wall Balls 20/14 at the top of each minute including the start perform 5 deadlifts (225/155) For B and C versions, scale the deadlift weight/wall ball weight and heightRead More

Coach’s ChoiceRead More

5X 400m Sprint Rest as needed between sprintsRead More

Jerk (Push or split) 1-1-1-1-1Read More

1 mile Run 21-15-9 Squat Clean & jerk 95/65 C2B Pull-ups 800m Run 18-12-6 Thruster 95/65 T2B 400m Run 15-9-3 OHS 95/65 BurpeesRead More