A. Squat of Choice: 5 – 5 – 5 B. In 14:00, Complete: 21 – 15 – 9 Back Squat (115/75, from ground) & Pull-ups 15 – 9 – 6 Front Squat (115/75) & C2B Pull-up 9 – 6 – 3 OHS (115/75) & Muscle Ups (rings or bar) *in any time remaining, max: Bar Facing Burpees C. MobilizeRead more

A. OT5:00 for 25:00 400 Meter Run 1 Rope Climb 10 Strict HSPU (Mod: kip) 1 Rope Climb 30 Double Unders B. HSW Practice or 5 x 10 Meters if you have HSW *rest as needed between attemptsRead more

6:00 AMRAP: 10 KB P. Press (total 5/5)& 2 Tire Flips 2:00 REST 6:00 AMRAP: 20 Russian KB Swings & 25 M Sled Push (Moderate) 2:00 REST 6:00 AMRAP: 20 Lunge Steps & :30 “L” Sit 2:00 REST 6:00 – 1:00 Plank up/downs+:30 RT Plank+:30 LT Plank x 2 (plank up/down= move from high to elbows & back, etc)Read more

10:00 Row for Calories 10:00 AB for Calories 10:00 TGU 10:00 Run (around box or outside) *at start and every 2:00 complete 5 Burpees for 40:00Read more

A. Power Snatch 3 – 3 – 3 – 3 – 3 (building) B. 5 Rounds for time 12 P. Snatch (75/55) 8 Box Jump (30/24) 4 Ring Muscle Ups C. Foam Roll 4-5:00Read more