“FML” 3 Rounds 10 Manmakers 20 hollow rocks 400 M Run 1 manmaker= 1 pushup, 1 renegade row, hop in to squat clean to thruster, then two lunges with dbells up RX (20, 35) Post time to comments.

“ADD” 4 Rounds AMRAP for 1 min Deadlift AMRAP for 1 min Box hop overs (18″, 20″) AMRAP for 1 min Burpees AMRAP for 1 min Row for max meters 2 mins rest each round RX (135, 185) Post time to comments.

Swim the first set of 50s at 90% effort; try to hold that pace throughout the series: 5 x 50 meters, with 10 seconds rest between sets 4 x 100 meters, with 20 seconds rest between sets 3 x 150 meters, with 30 seconds rest between sets 2 x 200 meters, with 40 seconds rest […]

10 Rounds for time: 60 Jumprope singles 15 Box jumps, 20″/16″ 10 Kettlebell swings, heavy The kettlebell swings will be programmed as “heavy”, which is a relative term to your ability and confidence with the kettlebell. Most of us will use the 53/35 lb. weight. Post time to comments.

Run 800 “Fighter” (3 Rounds Fight Gone bad Style) 1 min HPSD 1 min KB swing (53) 1 min dball slam (20) 1 min push ups 1 min BJ 28″ rest 1 min RX (65,95) Post total reps to comments.