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  • Ray

"Hanging on a Moment"


5 Rounds For Time:

60 Double Unders

9 Hang Power Cleans (155/105)

1-2-3-4-5 Rope Climbs


Rest 1 Minute After Each Round


The Double Under

The Hang Power Clean

The Rope Climb

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  • Ray

"Ball Don't Lie"


Every 2 Minutes Until 150 Reps:

18/14 Calorie Row

Max Wall Balls (20/14)


The Wall Ball








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  • Ray

"Diamond in the Rough"


For Time

10-8-6-4-2:

Ring Muscle-ups

Double Dumbbell Devil's Press (50/35)

Double Dumbbell Box Step Overs (24"/20")


The Ring Muscle-up

The Devil's Press

The Dumbbell Box Step Over

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