5 Rounds for time: Run 400m 15 Thrusters (42/30 kg) WARM UP: Calf Stretch Samson stretch Spiderman stretch 5 x Inch worm Push-up 5 x Broad Jumps Jog 200m Warm Up Thrusters [...]

10 Sets of 1: Back Squat Super set with: Weighted Pull-up WARM UP: Samson Stretch Spiderman Stretch Chest Stretch Lat Stretch Active Shoulder Hang 10 x Air Squat 5 x Pull-up Warm-up sets [...]

40 Minute AMRAP: 60 Double Unders 50m Farmers Carry (32/24 kg) 40 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups 5 Burpees WARM UP: Calf Stretch Samson Stertch Torso Rotation 3 Rounds: 10 [...]

5 Rounds for time: 20 Overhead Squats (42/30 kg) 20 Power Cleans (42/30 kg) 20 Push ups Run 400m WARM UP: Calf Stretch Samson Stretch Spiderman Stretch Torso Rotations Thoracic Bridge 3 Rounds: 10 x [...]

5 sets of 3: Squat Clean 5 sets of 3: Split Jerk WARM UP: Samson Stretch Spiderman Stretch w/ torso rotation Glute Bridge Chest Stretch 5 x Burpee Broad Jumps Burgener Warm-up SCALING: [...]

For Time: 60 Burpees 50 Kettlebell Swings (24/16 kg) 40 Pull-ups 30 Handstand Push-ups 20 Toes-to-bar 10 Bar Muscle Ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 5 x Inch [...]

12 Minute AMRAP: Max Unbroken Pull-ups Run 400m Score is total number of Pull-ups WARM UP: Calf Stretch Samson Stretch Chest Stretch 3 Rounds: 20 second active shoulder hang 5 Burpee Broad Jumps 20 [...]

21-15-9: Handstand Push-ups Muscle-ups WARM UP: 10 x Forward/Backward single arm rotations 20 x Torso Rotation 3 Rounds: 20 Second Active Shoulder Hang 5 Toes-to-bar 10 x Push-ups Row 200m SCALING: Reduce Reps to [...]

5 Sets of 5: Front Squats 5 Sets of 5: Weighted Pull-ups Warm Up: Dynamic leg warm up Spiderman Stretch w/ Torso Rotation Glute Bridge Active Shoulder Hang 5 x Broad Jumps Warm up [...]

3 Rounds for Time: 15 Thrusters (42/30 kg) Run 200m WARM UP: Calf Stretch Spiderman Stretch Pidgeon Stretch Broad Jumps 5 x Burpees 5 x Handstand hold SCALING: Reduce weight of thruster. If [...]

For Time: 5000m Run WARM UP: Calf Stretch Samson Stretch 20 x Single Leg Glute Bridge High Knees Heels to Bum Leg Swings 10 x Burpee Broad Jumps Jog 2 minutes SCALING: Row [...]

12 Minute AMRAP: 6 Power Cleans (62/45 kg) 12 Wallballs (20/14 lbs) 18 Walking Lunges (20/15 kg DBs) WARM UP: Calf Stretch Samson Stretch Torso Rotation 3 Rounds: Inch Worm Push-ups 10 Jump [...]