1.  “Surfer on Acid” 3 RFT: 400m Run 21 Burpees 3.  Front Squats 4×4 ** 4.  Close Grip Bench 4×8

1.   For Time 100 Double Unders, followed by: 3 RFT: 15 Deads, 225/155 – scale as needed 21 V ups Followed by:  100 Double Unders ** 2.  Snatch Complex A.  Work up to a heavy set of: Snatch Clean + Hang Squat Snatch + Squat Snatch B.  5×1 Squat Snatch, with the same weight you […]

1.  TEAMS of 2: AMRAP 15 Partner One does AMRAP Wall Balls, while partner Two does a 60m farmer carry with 2 KB, 70/53.  Once partner two returns from the farmer carry the teammates switch roles.  Keep a running count of your wall balls as a team.  

1.  Pull ups 1RM Weighted Pull up (and/or) Max reps for an unbroken set. ** 2.  Max rep Strict HSPU ** 3.  Max DU in 2 mins ** 4.  800 m run (as fast as possible) 2.  Pulling Accessory Work 2 Rounds: 20 Deads, 165/115 :45 rest 20 Romanian Deads, 165/115 :45 rest 20 Stiff […]

    Fortitude EMOM 30: Odd: Burpees Even: SDLHP     The first 2 minutes each athlete will work for :40 totaling as many burpees and sdlhp as possible. For the remaining 28 minutes you will try to match those numbers you established during the first 2 minutes.   CHEST TO BAR PROGRESSION 7 sets […]