40-30-20 reps for time of: Burpees KB SDHP, 24kg (16kg) Jumping Lunges Rx’d + = 32kg (24kg) Post time to comments.

15mins to complete: 4×3 Front Squat, 80% 10-9-8-7-6-5-4-3-2-1 reps for time of: (15min CAP) Push Press, 45kg (30kg) Toes to Bar Rx’d + = 50kg (35kg) Rx’d – = 40kg (25kg) Post time to comments.

14mins to work up to a heavy Single Snatch For time: (16min CAP) 12 Power Snatches, 50kg (35kg) 30 Double Unders Run 250m 10 Power Snatches 40 Double Unders Run 250m 8 Power Snatches 50 Double Unders Run 250m Rx’d … Continue reading →

AMRAP in 10mins of: 5 Burpee Pull-ups 10 Push-ups 15 Wallballs, 20lb (14lb) Finisher: Tabata Hollow Hold Tabata Ring Rows Post rounds to comments.

“Partner DT” 10 Rounds for time of: (20min CAP) 12 Deadlifts, 70kg (50kg) 9 Hang Power Cleans 6 Push Jerks -You must complete one full round before tagging your partner. Rx’d + = 85kg (55kg) Rx’d – = 60kg (40kg) … Continue reading →

3 Rounds for reps of: 90sec KB Swings, 24kg (16kg) 90sec Sit Ups 90sec Air Squats 90sec Calorie Row Rest 90sec Post reps to comments.

12mins to work up to a heavy Single Power Clean 4 Rounds for time of: (15min CAP) 10 Power Cleans, 60kg (40kg) 20 Push Ups Run 100m Rx’d + = 5 Rounds Rx’d – = 50kg (35kg) Post load & … Continue reading →

12mins to find 1RM Push Press “Partner WOD” AMRAP in 15mins of: 20 Push Press, 50kg (35kg) 40 Ring Rows 60 Wallballs, 20lb (14lb) Rx’d + = 60kg (40kg) Rx’d – = 40kg (30kg) -Break up the reps as you … Continue reading →

13mins to complete: 3×5 Deadlift, 80% 3 Rounds for time of: (20min CAP) 15 Deadlifts, 90kg (60kg) 20 Box Jumps, 24″ (20″) 25 Burpees Rx’d + = 100kg (70kg) Rx’d – = 80kg (55kg) Post time to comments.

14mins to find 5RM Back Squat 21-15-9-6-3 reps for time of: (15min CAP) Back Squats, 50kg (35kg) Pull-ups Rx’d + = 60kg (40kg) Rx’d – = 40kg (30kg) Post load & time to comments.