Four sets of: Front  Squat x 6 reps Rest 45 seconds Dumbbell Romanian Deadlifts x 15 reps Rest 45 seconds 40 Meters Bottom’s Up Kettlebell Carry – 20 meters each arm Rest 45 seconds   For time: 50/40 Calories of…

Three sets of: Back Squat x 8-10 reps Rest 60 seconds Supine Ring Rows (TRX) x 10-12 reps Rest 60 seconds Nose-to-Wall Handstand Hold x 30-45 seconds Rest 60 seconds Complete as many rounds and reps as possible in 12…

300 Workout 25 Pull ups 50 Deadlifts 60/40kg 50 Push ups 50 Box jumps 60/50cm 50 Floor vipers 60/40kg 50 Alt Clean & press 16/12kg Kettlebell 25 Pull ups   *post your score and feelings

In teams of two, alternating each movement, complete ten rounds for time of: 400 Meter Run 10 Goblet Squats 10 Burpee Box Step-Overs (Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner…

A. For time 100 Front Squats 50/30kg *every drop the Bar complete 15 sit up B. Five rounds for time of: 20 Burpees 20 BW Lunges Alternating   *post your time and feelings

Six sets of: Unsupported Seated Strict Press x 2-3 reps (sit on a bench without back support and press the barbell from shoulder to overhead) Rest 2-3 minutes Build to today’s 3-RM. Complete as many rounds and reps as possible…

A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell or Kettlebell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60…

Every 8 minutes, for 40 minutes (5 sets), for times: 15 Burpees 15 Box jump 15 Push up HR 400 Meter Run   *post your time sets and feelings 1st 2nd ……. 4th

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Run 100 Kettlebell Deadlifts 100 Meter Kettlebell Farmer’s Carry 100 Kettlebell Walking Lunges 100…