A. Muscle Up Skills B. 7 Rounds- 2:00 WORK / 2:00 REST: 4 Muscle Ups (mod MU on low rings) 100 Meter Shuttle (use the East Side) Max Back Squat in time remaining (135/95- from Rack) C. Core – Coaches ChoiceRead more

A. Weighted Pull-ups 3 – 3 – 3 – 3 – 3 (mod=strict/band strict) B. 4 Rounds For Max Reps: 1:00 DB Push Press 1:00 ManMaker (RowRt/Push-up/Row LT/Push-up = 1) 1:00 Farmer Carry 1:00 REST C. 6:00 OH Lunge Relay (45/25) – 20M (next person starts at 10M) *Once entire team is at 20M, they start backRead more

A. Sumo Deadlift 3 – 3 – 3 – 3 – 3 (work technique/stay vertical) B. Increasing Ladder – 14:00 1 – 2 – 3 – 4 – 5 … Deadlift (225/155) * In between each set = 10 WallBalls (20/14) C. 500 – 750 RowRead more

A. 5:00 AMRAP 10 Cal Row 5 Pike on the Rower Seat B. 5:00 AMRAP 30 Double Unders 10 Burpee C. 5:00 AMRAP Rope Climbs (MOD: 4 Pull-ups on Rope/switch hands at 2) D. 5:00 Stationary/Assult Bike 1:00 Transitions Between SectionsRead more

A. Overhead Squat 5 – 5 – 5 (From Rack) * after each set = 10 One-Leg Box Jumps B. 3 Rounds for time: 25 Box Jumps (24/20) 25 Kettlebell Swings (24/16kg) 25 Goblet Squats (24/16kg) C. NFT – 20 Strict T2B (break up as needed)Read more