Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps  ‍Strict Press  *3 Second Pause  Part 2 AMRAP 12:  9 Hang Power Cleans/DB...

Part 1   4 Rounds 400m Run/25 Cal Bike/75 Double Unders 30 Plate Around the World 20 Plate/DB Curls 15 Plate Front Raises 10 Plate/DB...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps  Back Squat  *3 Second Pause  Part 2 On the Minute x 15:  15-1 Wallballs Max KB...

5 Rounds 16 Sandbag High Pull 6 Lateral Burpee Over Sandbag/Elevates 12 Sandbag Front Squat/Air Squat 6 Lateral Burpee Over...

On the Minute x 32 [8 Rounds]:   Min 1:  Bike Cals/Ski Min 2:  AbMat Sit-ups/Other Core Min 3:  Ball Slams Min 4:  Rest

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Deadlift *3 Second Pause  Part 2 2 Rounds 1000m Row  50 DB Box Step-ups Time Cap:...

Holiday Workout

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Strict Press   *5 Second Negative  Part 2 On the 3:00 x 6 Rounds  12 Pull-ups/Ring...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Deadlift  *5 Second Negative  Part 2 On the Minute x 10  10 Push-ups  Max Power...

For Time   (30min cap) Buy-In: 200m Farmers Carry  ‍ 4 Rounds:  60 Double Unders/90 Single Skips 24 Cal Bike 15 Knee Raises/T2B/Other...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps ‍Back Squat  *5 Second Negative  Part 2 (18min cap) 1 Round:   21 Push Press/Strict...

5 Sets Each Set has 2 Parts Part 1: 20 Sec Top of DB Bench Press Hold 9-12 DB Bench Press 20 Sec Top of DB Bench Press Hold 9-12 DB...