1. Strength / Core 5 Rounds: (20:00) 6 Bench Press (build across the 5 rounds) 10 V-Ups 2. Fitness In pairs, 6RFT: (20:00 Cap) (round for...

Double Partner “Tillman” 14 RFT: (45:00 CAP) (movement for movement) 7 Deadlifts (140/100kg) 200m Run 15 Pull-ups *0:45 rest between rounds

1. Strength 12:00 EMOM Odd Min: 3 Front Squats (heavy, off the deck) Even Min: 4-8 UB Strict Dips 2. Fitness In Teams of 4, For Time: (1...

1. Weightlifting/Fitness 8:00 to build to a heavy single Hang Power Snatch Then, For Time: (12:00 Cap) 15 Hang Power Snatch @ 40/30kg 2:0...

Rest day

”Warhammer” For Time: 800m Run 21 Burpee Box Jump Overs (24”/20”) 800m Run 21 Double DB Clean & Jerks (22.5/15kg) 800m Run 21 Burpee Box ...

“The Seven” 7 RFT: 7 Handstand Push-ups 7 Thrusters (60/40kg) 7 Knees To Elbow 7 Deadlifts (110/75kg) 7 Burpees 7 Kettlebell Swings (32/2...

1. Weightlifting Split Jerk (from the ground - preferring technique over max weight) 5-5-3-3-1-1-1-1 2. Fitness 10RFT: 200m Run 10-9-8-7-...

1. Strength 15:00 to build it a Front Squat 3RM (from racks) 2. Fitness 3RFT: (15:00 Cap) 20 Wall Balls (9/6kg) 20 Overhead Squats (35/25...

1. Fitness In teams of 3, For Time: (18:00 Cap) 180 Cal C2 Bike (change every 10 cal) 180 Burpee (change every 10 reps) 2. Fitness In tea...

1. Core/Met-Con 7:00 AMRAP 100m Run 10 Russian Twists (5/side @ 9/6kg) 10 Hollow Rocks 10 Side Plank Hip Lifts (5/side) 2. Fitness For Ti...

Rest

”Fight Gone Bad” 3 Rounds For Max Reps: 1:00 Wall Balls (9/6kg) 1:00 Sumo Deadlift High Pulls (35/25kg) 1:00 Box Jumps (24”/20”) 1:00 Pus...

1. Weightlifting 10:00 to build to a heavy single Clean & Jerk 2. Fitness “Horton” With a partner, 9 RFT: (35:00 Cap) 9 Bar Muscle Ups 11...

1. Strength Every 4:00 for 12:00 (3 sets) 3-2-1 Deadlifts 3 TNG reps, reset, 2 TNG reps, reset, 1 rep. *Make a weight increase each set. ...

1. Strength Every 4:00 for 12:00 (3 sets) 10 Front Squats (you choose the weight) 10 Pistols / Single Leg Box Squat (5/side) *Move direct...

1. Weightlifting A) Every 0:30 for 6:00 (12 sets) 1 Squat Snatch @ 60-85% Then.. B) 6:00 to hit a heavy single Squat Snatch. 2. Fitness 8...

1. Strength Every 3:00 for 15:00 (5 sets) 5 Heavy Back Squats 2. Fitness 5 RFT: (20:00 Cap) 15 Box Jumps Overs (24”/20”) 18 Wall Balls (9...

Rest day

“Adderall” 00:00 - 10:00min (10:00 block) 1600m Run (2 x 800m) Max Clean & Jerk (equipment and weight specified at the gym) in remaining ...