5 Rounds: Run 200m 10 Box Jumps 20 Sit Ups 30 Double Unders

BASE A) Overhead Squats 3 reps, 4 sets, 2 min rest B) AMRAP Push Ups 3 rounds, 3 min rest C) 8 MIN AMRAP 6 Box Jumps 8 KB Swings 12 Squats   CLIMB A) AMRAP Plate Push Ups 3 rounds, 2 min rest B) 1 Full Clean 3 Front Squats 4 sets, 2 min… [Read More]

A) 6 MIN AMRAP 6 Box Jumps 6 Pull Ups B) 6 MIN AMRAP 6 Thrusters 6 Push Ups C) 6 MIN AMRAP 6 Wall Balls 6 KB Swings  

BASE A) Snatch Tech OR TNG Power Snatch 5 reps, 4 sets, 2 min rest B) Push Jerk Tech OR 5 reps, 4 sets, 2 min rest C) 3 Rounds: 20 KB Swings 30 Sit Ups 40 Double Unders   CLIMB A) Snatch Pull 3 reps, 4 sets, 2 min rest B) Snatch Balance 3… [Read More]

A) Back Squats 5 Reps, 4 Sets 2 Min rest B) Handstand Push Ups 5 to 8 reps 4 sets 2 min rest C) 7 MIN AMRAP 10 Walking Lunges 10 Wall Balls 10 HR Push Ups

A) For Time: Run 800m 4 Rounds 9 Thrusters 12 Pull Ups Run 800m   B) TABATA KB Swings score is lowest rounds

BASE A) Pull Ups (strict) 3-5 reps, 4 sets, 2 min rest B) Front Squats 4 sets, 5 reps, 2 min rest C) EMOTM 12 MINS 10 KB Swings (odd) 8 Burpees (even)   CLIMB A) Cleans 4 Sets, 3 Reps, 2 Min Reps B) C2B Pull Ups 3-5 Reps, 4 Sets, 2 Min Rest… [Read More]

A) Push Press 5 Reps, 4 Sets (2 Min Rest) B) Overhead Squats 3 Reps, 4 Sets (2 Min Rest) C) 5 Rounds: 10 Deadlifts 20 HR Push Ups

BASE: A) Power Clean (3 reps, 4 sets 2 min rest) B) Work on KU/K2E/T2B Or 2 min AMRAP Toes 2 Bar – rest 2 mins and RPT C) 6 MIN AMRAP 6 Wall Balls 6 Burpees   CLIMB: A) Strict Pull Up (weighted) 3-5 reps 4 sets 2 min rest B) TNG Power Snatch… [Read More]