Segment 1: Hang Clean 60%/3 65%/3 (70%/3) x 3 Segment 2: Jerks 60%/3 70%/3 75%/3 (80%/3) x 2 Segment 3: 4 Rounds of: AMRAP 4: 30/20 Calorie Row 50 Double Unders AMRAP of 10m Shuttles in remaining time rest 4 mins between roundsRead More

Segment 1: Back Squat (75%/3) x 8 Segment 2: 4 Rounds: 25 Calorie Row 25 Wall Balls (20/14) 25 Chest to Bar PullupsRead More

Segment 1: AMRAP 3 minutes: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 2: AMRAP 3 minutes: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 3: AMRAP 3 minutes: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 Segment 4: AMRAP 3...Read More

Segment 1: “Jerry” 1 mile Run 2K Row 1 mile Run Segment 2: 5×12 unbroken chest to bar pullups rest as needed between setsRead More

Segment 1: 20 Thrusters (135/95) Rest 3 Minutes 15 Thrusters (185/135) Rest 3 Minutes 9 Thrusters (205/145) Segment 2: EMOM 5 minutes: 12 Hang Power Cleans (135/95) Directly into: EMOM 5 minutes: 12 Push Jerks (135/95) Directly into: EMOM 5 minutes: 12 Toes to Bar Directly into: 3 Rounds: 21-15-9 Calorie Row 42-30-18 Wall Balls...Read More

Segment 1: Clean & Jerk 60%/2+1 65%/2+1 70%/2+1 (75%/2+1) x 2 Segment 2: AMRAP 20 minutes: 5 Bar Muscle Ups 10 Chest Slapping Pushups 15 Air Squats 20 Calorie Row Segment 3: EMOM 6 minutes: Odd: AMRAP Toes to Bar Even: RestRead More

Segment 1: Snatch 3 at 60% 3 at 70% 3 at 75% Segment 2: Back Squat Triple at 80% Single at 85% Triple at 80% Single at 87% Triple at 80% Single at 90% Segment 3: 3 Rounds: 500m Row 12 Burpees 21 Box Jumps (24/20)Read More

Segment 1: 3×3 Snatch Balance, llight 3×3 Tall Snatch, light 3×3 Tall Clean, light! Segment 2: Clean & Jerk Double at 60% Double at 70% Double at 75% 3 Singles at 85% Segment 3: EMOM 18 minutes: Min 1: 20/16 Calorie Row Min 2: 15 Wall Balls (30/20) Min 3: 50 Double UndersRead More

Segment 1: Hang Squat Clean 3×3 at 70% – from mid thigh, drop from the top Segment 2: For time: 21-15-9 Run 200m Thrusters (95/65) Directly into: Segment 3: 15 -12-9 Calorie Row Hang Squat Cleans (95/65) Directly into: Segment 4: 12-9-6 Over-the-Bar Burpees Overhead Squat (95/65)Read More

Segment 1: EMOM 21 minutes Min 1: 10 Romanian Deadlift, 50% of best DL Min 2: 10 Handstand Pushups Min 3: 50 Double unders Segment 2: 4 x 2 minute row at 2k pace 2 min restRead More