AMRAP 12:00 (Every 3:00 Including 0:00 - 100m Run) 10-20-30-40 etc Cal Row Russian KB Swing (1/1.5p) (Rest 3:00) AMRAP 12:00 (Every 3:00 Including 0:00 - 10 Burpees) 2-4-6-8-10 etc Shuttle Run (50') (2x25') Chest To Bar Pull Ups

Huge congratulations to Coach Chloe for coming 16th at Torian Pro this weekend! All your hard work and discipline has definitely paid off and we’re extremely excited for you. Now get home so we can celebrate!!

Teams of 3 For Time Divide work evenly - One athlete working at at a time (Fitness) 45 Clean and Jerks (80/115lbs) 15 Wall Walks 60 Front Squats 90 Cal Bike 60 Back Squats 30 Handstand Push Ups / Hand Release Push Ups 45 Clean and Jerks (Comp) 60 Clean and Jerks (95/135lbs) 30 Wall [...]

4 Rounds - 2:00 Work - 2:00 Rest (Fitness) 20 Sit Ups 8 Hang Power Cleans (55/75lbs) AMRAP Thrusters (Comp) 8 Hang Power Cleans (65/95lbs) 16 Toes To BarAMRAP Thrusters

For Time (Fitness) 60 Jumping Lunges 15 Single DB Box Step Up (20/24) (20/35) 40 Alternating DB Snatch (35/50) 15 Single DB Box Step Up (20/24) (20/35) 20 Pistols 15 Single DB Box Step Up (20/24) (20/35) (Comp) 60 Single Arm DB Overhead Lunge 15 Double DB Box Step Over (20/24) (35/50lbs) 30 DB Hang [...]

Wishing coach Chloe the best of luck as she is competing that the Torian Pro in Australia this weekend!

3:00 Work (3:00 Rest) x 3 (Fitness) 12 DB Shoulder to Overhead (20/35) 8 Burpee to Bar 6 Box Jump Overs (20/24") (Comp) 12 DB Shoulder to Overhead (35/50) 8 Burpee to Bar 8 Box Jump Overs (24/30")

Teams of 2 For Time - 5 Rounds 400m Row (Partner Holding Plate Overhead) 40 Sync Plate Ground to Overhead (25/45) 40 Wallballs (14/20) 40 Deadlifts (105/155) Divide Row, deadlifts, and Wallballs evenly

EMOM x 20 (Fitness) 1) 6 Lateral Burpees Over Bar + 6 Hang Power Snatch (@ unbroken weight) 2) 200m Run (Shorten to 0:50) 3) 1 Rope Climb (or 10 Ring Rows w/Slow eccentric) 4) 30-50 Double Unders (Cap at 0:45) (Comp) 1) 200m Run 2) 6 Lateral Burpees Over Bar + 6 Hang Power [...]