A. For time Run 600m 45 Push Press @ 75#/55# 45 Sumo deadlift high pulls Run 400 30 Push Press 30 Sumo deadlift high pulls Run 200m 15...

A. Take 15-20 min to find a 1 rep Back Squat B. 3 rounds for time 15 handstand push-ups 20 DB hang clean & jerks 50,35 75 double unders...

A. In 15 minutes complete 3 sets of the following A1. 8 Pendlay rows @ 30X1 @ 115#/75# A2. 16 DB by side forward lunge @ 50#/35# per hand...

A. 1.1 Power Snatch + 2 Hang Power Snatch Every 1:15 x6 sets building load from 95#/65# to a tough set for the day B. 13 minute AMRAP Run...

AMRAP with partner 25 min 400m run together 30 wall ball 30,20 200m farmers walk 70/h, 53/h; every drop, 15 synchro air squats 100 double...

A. EMOM 8 min 1 Clean Pull + 1 Power Clean below the knee + 1 hang power clean building load from 135#/95# to a tough set for the day B....

10 rounds for time 10 Single arm DB hang clean and jerks @ 50#/35# 10 push-ups 25 Double unders or 25 single unders Cashout with 50...

A. Back squat build to a moderate set of 3 for the day in 15 min or less B. For time 30 Back squats @ 135#/95# 30 toes to bar Run 400m 20...

A. EMOM 12 minutes Min 1: 7-10 Dual DB hang clean and jerks @ 50#/35# per hand min 2: Bike 10/8 cals min 3: 3-5 wall walks AFAP B. 6...

“Murph” For time Run 1 mile 100 pull-ups 200 push-ups 300 squats Run 1 mile Wear a 20# vest Please scale this appropriately and make sure...

We will have 3 heat times for Murph on Monday, May 30……8am, 8:45am, 9:30am. We will not have a group warmup, so please ready to go when...

For Time w/ partner 800m partner run 200 double unders/ partner holds wtd FLR 45,25 40 Hang Cleans 155,105 80 burpee box jumps 24,20 40...

A. 5 rounds for time Run 200m 12 thrusters @ 95#/65# 3 wall walks B. 3 sets for quality 15 DB lateral raises 15 DB hammer curls Masters...

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes....

***We will be doing Murph on a Monday, May 30. We will be running 3 heats. 8am, 8:45am and 9:30am. There will be no afternoon classes....

A. In 12 minutes complete 3 sets A1. 1 1/4 DB bench press x10-12 reps @ 50#/35# per hand A2. Strict Pronated Pull-up Max reps in 60...

A. EMOM 4 min Hang Muscle Snatch x3 reps B. EMOM 8 min Hang Power Snatch x2-3 reps; building load from 105#/65# to a tough set for the...

AMRAP in 25 minutes 400m run 5 Deadlifts 225,155 7 handstand push-ups 9 box jump overs 24,20 One partner runs, while other partner works...

Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day...

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds...