Men/Women 18min CAP 30 HSPU 40 Wall Balls 20/14 50 KB Swings 70/35 60 Box Jumps 24″/20″ 800m Run

Men/Women 3 Rounds: 10 Weighted Pistols 40/20 10 Muscle-Ups/25 Push-Ups 10 Hang Squat Cleans 135/75

Men/Women Partner Workout 25min CAP 400m Run 200m Run 10 Partner Band Bear Crawls 1 Lunge Suicide w/Front Hold SteelBell 30/15 1 Lunge Suicide 10 Burpee Box Jumps 30″/24″ 10 Burpees 10 SteelBell Squat Pass 50/25 10 Tuck Jumps Get all the way through, start back on the run and […]

Men/Women Muscle Snatch + Press Snatch Grip (SG) + Overhead Squat 1+2+2 6 attempts Romanian DL SG + Full Snatch 2+1 3 attempts on last weight Deadlift + Full Clean + Front Squat 2+2+1 3 attempts on last weight Press 3RM

Men/Women Strength/Skill: Hand Stand Practice Max Depth Negative Push-Ups, can do more than 1 go for as many as possible! HIT: 8min AMRAP 600m Run 15 Power Cleans 135/75 10 Deadlifts 135/75 Max Toes-to-Bar

Men/Women 28min CAP 100 Double Unders (3min of Practice) 200m Run 80 Wall Balls 20/14 200m Run 60 Pull-Ups 200m Run 40 Sumo Deadlifts 225/135 200m Run 20 HSPU 200m Run 10 Muscle-Ups (20 Toes to Bar)

Men/Women 2 Rounds 800m Row 30 Wall Mtn Climbers 30 Toes-to-Ring 800m Run

Men/Women Strength: Max Pull-Ups in a Row (need a band, go for it) Full arm extension! HIT: 15min CAP 800m Run 2 Rounds: 20 Pull-Ups 20 KB Swings 70/35 20 Roll-Outs 800m Run

Men/Women Partner Workout 15min AMRAP 1o Box Jumps 30″/24″ 10 Ring Dips 10 Back Squats 135/85 10 HSPU

Men/Women Strength: 3RM Back Squat HIT: 1000m Row 8 Rope Climbs (15 Standing:Floor) 20 Deadlifts 225/135