For Time (Time Cap 30 mins) Buy in 100/90 Cals Bike or Row 5 rds of 20 Bodyweight Lunges 20 Sit ups 20 KB swings 20 Hang DB Snatch Cash...

Strength : Hatch Squat Every 3 mins. ( Back Squat) 1 x 10 ,1 x 8, 1 x 6,1 x 6,1 x 6 @60%,65%,70%,75%,80%. Every 2:30 mins (Front Squat)...

24th Jan 3x12 mins workout Teams of 3 Workout A Athlete 1 assault runner 4 mins Athlete 2 and 3 ygig 10 Cal assault bike 10 push ups Swap...

Strength: 25 mins  40 Deadlifts  40 Bench Press  40 Weighted Step Ups  8 Sled Pushes  40 Bent over rows  20 Strict Pull Ups  Workout: 7...

30 min Amrap partner 50 Cals 50 Db Snatch 50 Sandbag Reverse Lunges 50 Sit Ups 50 Single arm thrusters

Strength 15min AMRAP 2 sled push 2lenghts farmers carry 5 x Deadlifts 5 x DB seated press 5 x Banded pull ups Wod 12min AMRAP 10cals bike...

5rds of 400m Run together 500m Ski 30 Burpees 1k Bike 50 Wall Balls 48 MIN TIME CAP Sub Rowing machine for run if raining 200 each

Row 1k Relay 800m run 40powerbag lunges Bike 2k 600m run together 40 Burpees 2 rft TC 36 mins

30 min Amrap partner Run 200m together 100 Db snatch 80 Sit Ups 60 Sandbag squats 1k Bike 40 box jumps 20 Target Burpees 500m Ski

Strength: EMOM X 10 Clean & Jerk 3 Reps Workout: 12 MIN AMRAP Run 400m 20 Pull Ups 16 DB C&J 12 Box Jump Overs