Every 90 seconds, for 18 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 – 15 Tempo Push-Ups @ 1111 Station 2 – Supine Ring Rows x 10 reps @asap   Three rounds…

Skill Work Each arm of Press + Push press + Push jerk to squat As Heavy as possible   Every minute for 8 minute Odd: alternating one arm swing 20 reps Even: 12 goblet squats   12 min of: 1…

Lullaby (in teams of 3) With 45 kilos (100 lbs.), do 5 power snatches at the top of each minute, followed by AMRAP burpees for the remainder of the minute. Keep the rotation until you reach 100 burpees. Immediately transition…

Six sets for max reps of: 60 seconds of Rowing (for calories) 60 seconds of Burpees 60 seconds of Box Jumps (24″/20″) Rest 60 seconds *Post your Score

“Bring Sally”   Three sets of: Back Squat x 8 reps Rest 60 seconds Supine Ring or TRX Rows x 8 reps Rest 60 seconds Dumbbell or Kettlebell Floor Press x 8 reps Rest 60 seconds   Three rounds for…

Five sets of: Unsupported Strict Press x 5-6 reps (barbell from the ground) Rest 2-3 minutes   Every minute, on the minute, for 15 minutes (5 sets): Minute 1 – 9 Pull ups Minute 2 – 15 Burpees Minute 3…

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8-10 reps Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps Station 3 – 1 Leg hip Bridges x 8-10 reps each leg…

Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Australian pull ups x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the…

5RM floor press wit two kb   Every minute, for 12 minutef 1arm Clean + push press+ oh squat and change arm   wod For time 50 swing 40 goblet squat 30 burpees over kb 20 swing 10 goblet squat

30 min AMRAP of: 4 x 12m Shuttle Run Firewalk with partner (24meters each) 30 Wallball 30 Box jump 30 Pull up   *post your score and feelings