In teams of two, alternating rounds, complete five rounds each for time of: Run 400 Meters 12 Thrusters 40/25kg 12 Toes to Bar or 18 V-Ups *post your Time & feelings

Every 90 seconds, for 9 min 6 Back Squats (from rack)   Complete as many rounds and reps as possible in 14 minutes of: 40 Double-Unders 30 Alternating Dumbbell Snatches 20 Goblet Squats 10 Strict Pull-Ups   *post your feelings

Every 10 min, for 40 min 500m Row (1200m Aribike, 400m SkiErg) 800m Run 50 Double Unders   *post your Feelings

A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Dumbbell Bench Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 3 – Barbell Roll-Out x 8-10 reps Station 4…

A. Back Squat *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90%…

Every 2 minutes, for 18 minutes (2 sets of each): Station 1 – Back Squat x 12 reps Station 2 – Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each   For Time:…

Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep** **Build over the course of the 10 sets to today’s heavy single. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5…

A. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Deadlift x 6-8 reps Station 2 – Dumbbell Z-Press x 6-8 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 40 seconds Station 4 –…

Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – Hanging L-Sit Hold x 30-45 seconds (accumulate the time if you cannot sustain the hold) Interval 3…

Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Ring Pull-Ups Scaled x 10 reps Interval 2 – Reverse Snow Angels x 10 reps Interval 3 – Handstand Marching on Box x 30 reps Interval…