AMRAP in 15 minutes of: 5 hang power clean (185/115#) 7 supine ring row 9 box jumps (20/16") WOD Notes:  Ring rows should start as close to parallel as possible. Advanced athletes can use a…

Complete for time: 12-9-6-3 reps of Push jerk  (135/95#) Slam ball (40/30#) Russian kettlebell swing (70/53#) Immediately into 3-6-9-12 reps of Power Clean (135/95#) Slam ball (40/30#) Russian kettlebell swing (70/53#) WOD Notes: Yes you're…

Complete 3 rounds of: 1 min dumbbell thrusters (50/30#) 1 min rest 1 min toes to bar 1 min rest 1 min row (for calories) 1 min rest 1 min burpees  1 min rest WOD…

In one minute complete: 5 back squats (80% 1RM) as man box jumps as possible (20/16") Rest 2 minutes and repeat for a total of 6 rounds. WOD Notes:  Racks will be used for back…

EMOM for 12 minutes of: 10 KB swings (70/53#) 6x10 yd shuttle run Community Notes:  Happy Birthday Julia, Bre and MB!

Complete 4 rounds for time of: 3 rope climbs 12 back squats (225/155#) 24 double unders

AMRAP in 12 minutes of: 6 strict HSPU 9 toes to bar 12 KB swings (70/53#) 15 double unders Community Notes:  Happy Birthday Patrick Z!

Complete a round every 2 minutes for a total of 7 rounds: 4 clean and jerks (205/125#) 5 chest to bar pull ups 6 lateral slam balls (40/30#) WOD Notes:  Compare to CFFB on 160610.

AMRAP in 10 minutes of: 6 Burpee w/ vertical jump and touch 6 Deadlift (as heavy as possible) 50 yard DB Farmer carry WOD Notes: For Burpee with Vertical Jump and touch, test your max height…

Complete for time: 100 pull ups 100 evil wheels 100 slam balls (40/30#) WOD Notes:  It is crucial to scale the pull ups and evil wheels in this workout to protect your shoulders.  If you…