For Time: Run 2400 m Rest Run 1200 m Rest Run 600 m Rest Run 300 m Rest Run 100 m Rest work ratio 1:1 WARM-UP: Calf Stretch Spiderman Stretch Legs Swings High [...]

For Time: 20 Burpees 30 Power Cleans (60/40 kg) 40 Wallballs Run 800m 40 Wallballs 30 Power Cleans (60/40 kg) 20 Burpees WARM UP: Samson Stretch Spiderman Stretch Pigeon Stretch 10 x Inch [...]

20 Minute AMRAP: Run 200m 15 GHD Sit-ups 15 Pull-ups 15 Dumbbell Squat Cleans (20/15 kg) WARM UP: Samson Stretch Spider-man Stretch Calf Stretch 3 Rounds of: 10 x Push-up 10 x Kipping [...]

[A] 7 Sets of 3: Power Clean [B] 7 Sets of 3 Military Press Note: Rest as needed between sets WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Inch Worm Push-ups Jog 200m [...]

For Time: Air Assault Bike (50/35 Cal) 200m Prowler Push 10 Deadball over shoulder (65/45 kg) 200m Prowler Push Air Assault Bike (50/35 Cal) WARM UP: Samson Stretch Calf Stretch Pidgeon Stretch 3 Rounds: [...]

[A] 5 Rounds for Max Reps of: Bench Press (Body weight) Pull-ups [B] For Time: Run 1000m Rest 2 Minutes Run 1000m WARM UP: Push-up Plus 20 x Sit-ups Arm Rotation Kipping Swings [...]

15 Minute AMRAP Run 200m 20 Wall Balls (20/14 lbs) 15 Pull-ups WARM UP: Stretch Calves Samson Stretch Push-ups Plus 3 Rounds: 10 Lunge w/ twist 10 Kipping Swings 10 Burpee Broad Jumps [...]

7 Minute AMRAP: 10 Power Cleans (60/45 kg) 20 Push-ups WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Jog 200m 3 Rounds – 5 Pull-ups 7 Toes-to-bar 10 Inch worms 15 Squats Burgener Clean [...]

20 Minute AMRAP: Run 400m 20 Wallballs (20/14 lbs) 20 Deadlifts (100/70 kg) WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Jog 200m 3 Rounds - 5 Pull-ups 7 Toes-to-bar 10 Push-ups 15 [...]

10 Rounds of: Run 200m Jog 200m WAMR UP: Calf Stretch Samson Stretch High Knees Butt Kicks Leg Swings Broad Jumps Jog 2 Minutes 2 x 100m Run through at increasing speed SCALING: [...]

[A] 5 sets of 5: Deadlift Rest as needed between sets [B] Muscle Ups: 5 x max sets Rest 3 minutes between sets WARMUP: Samson Stretch, 10 Seconds Spiderman Stretch, 10 Seconds 5 [...]