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Strength: Bench press 5×5 Then, as many rounds and reps as possible in 15 minutes of: 10/10 Step ups onto 20″ box with plate locked overhead (45/25lb) 10 Wall balls (20/14lb) 20 Squats

5 rounds for time of: 5 Deadlifts (275/205lb) 10 Hang power snatch (95/65lb) 20 Toes to bar                

“Release from Bondage” (Yesterday was Coach Dan’s last day in the corporate world) For time: 800m Medicine ball carry (20/14lb) Sled drag (45/25lb) 13/13/13 Tsunami ropes [...]

Skill: Overhead squat Then, for time, “Angie:” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

For max reps, four rounds (23 minutes) of: Deadlift 1 minute (115/75lb, use the same bar for all movements) Rest 1 minute Hang clean 1 minute Rest 1 minute Push jerk 1 minute Rest 1 minute  

Strength: Push Press 5×5 Then, as many rounds and reps as possible in 15 minutes of: 200m run with sandbag (45/25lb) 15 Wall balls (20/14lb) 20 Abmat sit-ups    

Five rounds for time: 40 Double-unders 30 Box jumps (24″/20″) 20 Kettlebell swings (24k/16k)  

“Brenton” Five rounds for time of: Bear crawl 100 feet Standing broad-jump, 100 feet Do three Burpees after every five broad-jumps. Field Training Officer Timothy Quinn Brenton, 39, [...]

AMRAP 25 minutes: 3 Deadlifts lb (275/185lb) Sprint 200m 12 Toes to bar                    

“Fight Gone Bad” Perform one minute of work at each station, move to the next station without a break between. After completing a round at each station, rest one-minute before the next round. We [...]