Three sets of: Back Squat x 8 reps Rest 60 seconds 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) (go as heavy as possible; after the fifth push press, go directly into the walk) Rest 30 seconds…

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers (20 each leg) 15 Kettlebell Swings overhead 10 Burpees 5 Strict Pull-Ups Partner A starts…

A. Complete as many rounds and reps as possible in 15 minutes of: 500 Meter Row / Skierg 20 Alternating Cossack Squats with Kettlebell Goblet Hold 20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running…

Three sets of: Overhead Squat x 6-8 reps Rest 45 seconds Supine Med Ball Leg Curls x 12 reps Rest 45 seconds L-Sit x 45-60 seconds (accumulate the time if you can’t do this in one effort) Rest 45 seconds…

Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Dumbbell Shoulder Press x 8-10 reps Station 2 – Strict Pull-Ups x 6-8 reps Station 3 – Farmer’s Carry x 100 Meters B. Three rounds for time…

A. “Sally” (Back Squat) B. Three sets of: Kettlebell Windmill x 8-10 reps each arm Rest 60 seconds Side Plank x 45-60 seconds each side Rest 60 seconds C. Two sets for max reps, each against a 4-minute running clock,…

Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Burpees Box Jump Facing Overs (no step up, step down) 15 Thrusters 30/20kg 20 V-Ups While one partner works through the round, the other must…

Four sets of: 16-20 Front rack (Goblet) with two KB Reverse Lunges 90 seconds Rest 4-6 weighted pull-ups 90 second Rest   For Time: 40-30-20-10 Wallballl 20-15-10-5 KB swing overhead   *post your time and feelings

  Strength Back squat 5 reps x 5 sets at 80% of 1 Rep Max BSQ Rest between sets 1:30-2:00   ANNIE 50-40-30-20-10 Double Unders Sit up Butterfly   *post you time and feelings

In teams of Four 1st station: 500m Row 2nd station: 30 Thrusters 40/25kg 3rd staion: 20 Burpees 4th station: Rest   *post your feelings