Men/Women 5 Rounds: 200m Run 10 Power Cleans 135/85 10 Push Press 10 Back Squats Rest 90 seconds

4 Rounds: 50 Double-Unders or 125 Singles 10 DB Snatches 25% (each) 15 Alt V-Ups 20 DB Back Squats (1 Dumbbell rest on neck) 400m Run Rest 90 seconds

Strength Find Max Shoulder Press 3 x Shoulder Press to failure 70% 4×12 DB Cuban Press 4x30sec Hand Stand Hold HIT 1mile Run Rest 2 25 Clean and Jerks 135/75 25 Deadlifts 185/95 Rest 2 2 x max reps ring dips, rest 60

26min CAP 1 min on, 1 min off 40 Cal Row 40 Wall Balls 20/14 40 Thrusters 75/45 40 Over the Bar Burpees 40 Box Jumps 24”/18” 40 Roll-Outs 40 Box Dips Finish? Start over.

Strength: 4 Rounds: 10 Pull-Ups Rest 60 5 Rounds: 12 Bent Over Row 12 Alternating DB Curls Perform all reps on one side, switch sides, no rest HIT: 5 Rounds: 10 Sandbag Lunges (each) 10 Toes to Bar 10 Plank Sandbag Pulls Rest 60

Partner Workout (each partner) 20 Back Squats 135/75 20 Back Squats 115/65 20 Back Squats 95/55 4 Rounds 200m Run 15 KB Swings 70/35 16 Quarter Turkish Get-Upto elbow) (total) 15 DB Push Press 20% 16 V-Ups

Men/Women Go 2 Rest 1 100 Sit-Ups 90 BW Squats 80 Push-Ups 70 KB Swings 70/35 60 Curls + Tricep Extension (every 10 alternate) 50 Box Jumps 24″/18″ 40 Cal Row 30 Back Squats 95/65 20 Roll-Outs 10 Muscle-Up/20 Ring Rows + 20 Box Dips

Men/Women 4 Rounds 50 Double-Unders/75 Singles 10 Half Turkish Get-Up https://youtu.be/EuOj6mov9j8 Rest 30 4 Rounds: 5 Deadlifts 225/135 5 Roll-Outs w/Deadlift Weight Rest 30 4 Rounds: 30 Sec Handstand Hold 5 DB Reverse Lunges 15% Rest 30

Men/Women Strength: 4 x 8 Barbell Step-Up 115/75 18″/12″ Rest 60 4 x 10 Hanging Med Ball Knee Raises 14/8 Rest 30 12/10/8/6 Front Squats (perform a double drop set on the last set, try to get 8-10 reps at each drop set) HIT: 3 Rounds: 200m Run 1 Heavy […]

7 min cap 30 burpees over bar 40 deadlifts 185/125 50 cal row Rest 3 min 7 min cap 20 burpees over bar 30 power cleans 155/105 40 cal row Rest 3 min 7 min cap 10 burpees 20 squat cleans 135/95 30 cal row