A.  Front Squat 3 – 3 – 3 – 3 – 3 B.  10:00 AMRAP 10 Front Squats (95/65) 200 Meter Run 1 Rope Climb (15′) C.  NFT – 100 crunchesRead more

Race to 500 Reps: 3:00 to complete 100 Pull-ups 1:00 REST 3:00 to complete 100 Push-ups 1:00 REST 3:00 to complete 100 Double-unders 1:00 REST 3:00 to complete 100 Slam Balls (30/20) 1:00 REST 3:00 to complete 100 Ab Mat Situps * score total reps completedRead more

8:00 Ladder 2:00 Rest 8:00 LadderRead more

A. Press 5-5-5 Push Press 3-3-3 Jerk 1-1-1 B. 4:00 Minutes Sled Push C. 4:00 Minutes Atlas Stones ( alternating shoulders) D. NFT: 0:30 L sit, then 1:00 Plank- 3 Rounds   Endurance: 20 Killer Ropes 200M Run with Rope 40 Killer Ropes 400M Run with Rope 80 Killer Ropes 800M Run with Rope 100 Killer Ropes 1600M Run with Rope  Read more

2 Rounds of: 2:00 20 Burpee, then max DB Snatch 2:00 Rest 2:00 Run 200, then max Slam Balls 2:00 Rest 2:00 100 DU, then max Box Step Ups 2:00 Rest 2:00 25 KB Swings, then max Lunge Steps 2:00 RestRead more