For Time in teams of 2 30 Power Cleans 30 Burpees over the bar 10 toes to bar 24 Power Cleans 24 Burpees over the bar 10 Toes to bar 18...

Strength Thruster 1 RM Metcon 12 Min AMRAP 9 DB Thrusters 15 Box Step Ups 20” 21 DUs متى بتتعلمون الدبل اندرز يا ار اكس انت وياه RX Age...

20 Min AMRAP 200m Farmer Carry 16/12 20 Squats 15 Situps 10 Pushups

5 Rounds for time 50 DUs 10 Hang Power Snatch 5 Bar Muscle Ups RX Age 17-44 (40/30KG) RX Age 14-16 and 45-60 (35/25KG) RX Age 8-13 (30/20KG)

Metcon 15 Min AMRAP 200m Run 10 Push Press 10 Front rack lunges RX Age 17-44 (50/35KG) RX Age 14-16 and 45-60 (40/30KG) RX Age 8-13...

Strength Deadlifts 6 Sets 1 Rep all sets at 90-95% of 1 RM Metcon 12-9-6 Deadlifts Box Jumps RX Age 17-44 (100/70KG) RX Age 14-16 and...

For 25 Mins In teams of two Buy in 100 lunges then AMRAP 400m Run 40 DB Squats Power Clean Ladder 400m Run 40 DB Squats Power Snatch...

Strength Thrusters 6 Sets 2 Reps Metcon 9-7-5 Thrusters Burpees over the bar RX Age 17-44 (70/50KG) RX Age 14-16 and 45-60 (45/37.5KG) RX...

4 Rounds 400m Run 21 DUs 15 Toes to Bar 9 Burpee Box Jump Over

Metcon 15 Min AMRAP 15 Deadlifts 12 Hang Power Clean 9 Front Squat RX Age 17-44 (50/35KG) RX Age 14-16 and 45-60 (40/30KG) RX Age 8-13...

Strength 4 sets Super set 6 strict pull ups 6 DB floor press Metcon 9 min AMRAP 9 pull ups 9 box jumps

Metcon 21-15-9 Squat Cleans Pushups 200m run after each round RX Age 17-44 (60/40KG) RX Age 14-16 and 45-60 (50/35KG) RX Age 8-13 (30/20KG)

30 Mins AMRAP in teams of two 50 Burpees 100m Truck pull 50 Toes to Bar 100m Truck pull yes you will pull a truck حياكم الله شباب

Strength Thrusters 5 Sets 3 Reps Metcon 4 Rounds for time 9 Devil Press 18 Thrusters RX Age 17-44 (20/15KG) (40/30KG) RX Age 14-16 and...

5 Rounds Every 3 mins 300m run Max Pullups 1 min rest

5 Rounds for time 12 Power Cleans 9 Front Squats 6 Push Jerks RX Age 17-44 (70/52.5KG) RX Age 14-16 and 45-60 (52.5/35KG) RX Age 8-13...

18-15-12-9-6 Double DB snatch Box jump over RX Age 17-44 (17.5/12.5KG) (24/20”) RX Age 14-16 and 45-60 (15/10KG) (24/20”) RX Age 8-13...

Strength Back Squats 5 Sets 3 Reps all working sets at 80% of 1 RM Metcon 12-9-6-3 DB deadlifts DB Squats 50 DUs after each round Yes you...

In teams of 2 25 Minute AMRAP 100m Barbell Walk 10 Power Cleans 100m Barbell Walk 25 Burpees 🔥🔥🔥 RX Age 17-44 (80/60KG) RX Age 14-16...

Thrusters 5 Sets 4 Reps AMRAP 9 Mins 10 Single Arm Db Thrusters 25 DUs RX Age 17-44 (20/15KG) RX Age 14-16 and 45-60 (17.5/12.5KG) RX Age...