A. Deadlift  10 – 8 – 6 – 4- 2 B. 4 Rounds For Time: 400 Meter Run 15 Ring Push-ups 3 Rope Climbs C. Accumulate 2:00 “L” SitsRead more

A. Max Set – T2B (2 Attempts) B. Max Set – Strict Ring Dips (2 Attempts) C. Tabata Mash-up – 3 Rounds Wall Ball (20/14), T2B, Ring Dip, Ab Mat Situp *:20 WB/:10 REST/:20 T2B/:10 REST/:20 Ring Dip/etc… REST 2:00 D. Tabata Alternate b/t HS Hold & Hollow Rock (4 of each)Read more

A. Hang Power Clean 3 – 3 – 3 – 3 – 3 (after each set, 5 box Jumps) B. 16:00 Cap: 50 Calorie Row 40 Box Jump (30/24″) 30 Power Clean (135/95) *Max Muscle Ups (Ring or Bar)(can modify for Ring Row max)Read more

A. Work up to heavy 3 Rep Thruster B. Max Set Pull-ups (any style), can take 2 attempts C. For time 15 – 12 – 9 Thruster (M:135/115/95,W:95/75/65) Strict Pull-ups D. Mobilize -Oly Wall Sit & foam rollers on ownRead more

3 Rounds For Time: 500 Meter Row 21 KB Swings (32/20) 400 Meter RunRead more