For Time, in pairs: (No Cap) 3 Rounds of: 30 Wall Balls (9/6kg) 30 Pull-ups then; 60 Ground To Overhead (40/30kg) 2 Rounds of: 30 Wall Ba...

1. Olympic Lifting Strength EMOM 5:00 3 Power Cleans @ 70% EMOM 5:00 2 Power Cleans @ 75% EMOM 5:00 1 Power Cleans @ 80% 2. Fitness For T...

"Recharge Day" Strength and Technique 1. 3 Rounds, For Quality: (20:00) 15 Deadlifts @ 50% (Goal is Unbroken) 5 Rope Climbs 2. 5 Rounds, ...

For Time, in pairs: (No Cap) 1500/1350/1200m Row (MM/MF/FF) 1500/1350/1200m Ski (MM/MF/FF) 300 Double Unders 50 Thrusters (35/25kg) 50 To...

1. Fitness 3 Rounds For Time: (20:00 Cap) 800m Run 25 KB Swings (32/24kg) 2. Accessory Strength 3 Rounds For Quality: (20:00) 20 Alt. DB ...

1. Strength Front Squats (off the deck) 12:00 to complete 3 x 10 (build weight each set) 2. Fitness 15:00 AMRAP: 15/12 Cal Row/Ski 10 Han...

Rest Day

For Time: (35:00 Cap) 100m Run 1 Round of "Cindy" 200m Run 2 Rounds of "Cindy" 400m Run 4 Rounds of "Cindy" 800m Run 8 Rounds of "Cindy" ...

1. Olympic Lifting EMOM for 12:00 2 Hang Squat/Power Snatch (build weight as you like) 2. Fitness AMRAP 4:00 8 Shoulder To Overhead (50/3...

For Completion, NFT: "Coffland" Hang from a pull-up bar for 6 minutes Each time you drop from the bar, perform: 800m Run 30 Push-ups

1. Strength 15:00 - 20:00 to complete the following: 100m Farmer Carry (32/24kg kb's) 20 Barbell Bent Over Row (medium/heavy) 100m Sandba...

1. Strength Back Squat 12:00 to build to a heavy 5 2. Fitness 3RFT: (15:00 cap) 10 Pull-ups 10 Alt. Double DB Front Rack Lunges (22.5/15k...

1. Olympic Lifting Strength Jerk (your choice) Every 3:00 for 15:00, complete one set: 10-8-6-4-2 2. Fitness 3RFT: (15:00 cap) 400m Run 7...

Rest Day

10 RFT: (30:00 Cap) 200m Run 12 KB Swings (24/16kg) 6 HSPU / 6 DB Z-Press

1. Strength In 12:00, Deadlift the following sets: 10-8-6-4-2 (add weight each set) 2. Fitness For Time, in pairs: (25:00 cap) 200 Wall B...

1. Strongman skills 20:00 practice on Farmer & Sandbag Carries 2. Rep accumulation in 20:00 40 Bench Press (your choice in weight) 40 Rin...

1. Strength Front Squat In 15:00, complete the following work: 20 reps @ 75% 15 reps @ 80% 10 reps @ 85% *Rack/unrack the barbell as ofte...

1. Olympic Lifting Every :90 for 12:00 (8 sets) 3 Touch n Go Power Snatches (Build in weight as you like) 2. Fitness 7 RFT: (14:00 cap) 7...

1. Strength 15:00 to hit a heavy single Back Squat 2. Met-Con 5 RFT: (18:00 Cap) 15 Toes To Bar 10 Double DB Push Press (22.5/15kg) 5 Pow...