High/Low 28min AMRAP 2X750m Sprint, rest 1:30 5min AMRAP 1 Wall Walk Up 4 Roll-Outs 7 Wall Balls 20/14 500m Sprint, rest 1 min 2 Rounds: 15 Reverse Sit-Ups 15 Russian Twists 15 V-Ups Rest 1 min

High/Low Strength: 6 minutes 4 Lunges 115/75 4 Over the bar Burpees 6 minutes 4 Thrusters 4 Roll-Outs HIT: 3 Rounds: 15 Goblet Squats 70/35 10 Toes to Bar 15 Burpees Rest 60

High/Low Work for 2 minutes, on the 3rd minute complete 10/8 calories (rest remainder of minute) Complete: 5 Rounds: 16 V-Ups 14 KB Swings 70/35 12 Box Jumps 24″/18″ 10 Slams 50/30 8 Pull-Ups (3 Muscle-Ups)

High/Low 3 Rounds: 1,000/900m Row 15 DB Cleans 15% 15 DB Push-Press 15 DB Renegade Rows 15 DB Med Ball Press Rest 90

High/Low Strength: Deadlift 10, 8, 6, 4, 2 + drop set of 60% for 10 reps Start with 10 reps, and go up in weight using the pyramid, after you do your 2 reps, go for one last set of 10 reps at 60% HIT: 25, 20, 15, 10, 5 […]

Partner Workout High/Low 30min AMRAP 1 Prowler Pushes 4/2 10/8 Cal Row 4 DB 1-Arm Overhead Lunge 30% 6 Deadlifts 185/95 6 Box Jumps 24”/18” (After you finish, start over, but do 2 prowler pushes, 2×10 Cal Row….)

High/Low 2 Rounds: 80 Double-Unders 500m Row Rest 60 15 Slams 50/30 10 Ski Jumps Rest 60 10 Power Cleans 135/85 10 Push-Press Rest 60

Friday HIT: 10min EMOM 2 Power Clean and Jerks 185/95 + 10 Plyo Jumps Then: 4 Rounds: 10 Sand Bag Clean & Press 15 Sand Bag Back Squats 10 Push-Up + Renegade Rows Rest 60

High/Low 3 Rounds: 10 KB Hang Clean + Squat 55/30 10 DB Hang Clean + Push Jerk 20% 10 Box Jumps 24″/18″ 10 Push-Ups 1,000/900m Row Rest 90

Strength: 10 EMOM 3 Halt Deadlifts (pause ~3″ off the ground, stop all movement, then continue) start around 60% build up in weight if form is perfect HIT: 4 Rounds: Sandbag Lunge Down Sandbag Plank Pull Back Rest 30 4 Rounds: 6 x (1-Arm DB Push Press + Overhead Reverse […]