Teams of 4 A: Team max Lift (Max Deadlift weight in 12 min)   B: Team Chipper 30 Wallball (each) 30 Pull up / alternating pulls 30 Alternating Pistols 30 alternating DB snatch 30 Partner Push-ups taps (in two)

Five sets of: Barbell Row x 10-12 reps Rest 45 seconds Single-Leg Glute Bridges x 12-15 reps each leg Rest 45 seconds Supine Planks x 45 seconds Rest 45 seconds B. In teams of two, alternating full rounds, complete a…

Five sets of: Dumbbell Shoulder Press x 4-6 reps Rest 60-90 seconds Lungees walk x30 Meters Rest 60-90 seconds Complete as many rounds and reps as possible in 4 minutes of: 4 (Strict) Pull-Ups 8 Push Presses (40/25) Rest 4…

Complete as many rounds and reps as possible in 6 minutes of: 12 Kettlebell Swings OH 12 Wall Ball Shots Rest 4 minutes, and when the running clock hits 10:00… Complete as many rounds and reps as possible in 6…

Four sets of: Heavy Goblet Squats x 10-12 reps (DB or KB) Rest 60 seconds Barbell Row x 10-12 reps Rest 60 seconds Ring position hold x 30-45 sec Rest 60 seconds Every minute, on the minute, for 15 minutes (3…

Four sets of: Turkish Get-Up x 2 reps each arm Rest 45 seconds Strict Pull-Ups x 6-8 reps Rest 45 seconds Kettlebell Swing x 15-20 reps Rest 45 seconds   In teams of two, with partners complete 5 rounds, of:…

Emom 10 min 1 TGU (Turkish Get Up)   On the minute, for 12 minutes does 5 Goblet squats + on the minute max reps Clean & Press Complete 100 reps   40 KB Complex

  In teams of Four P1 & P2 AMRAP 10 min (Relay style) 100m Row 10 One arm snatch KB alt 5 Burpees   P3 & P4 AMRAP 10 min (Relay style) 16m Lunges walk 10 Thruster 20/15 5 Pull…

Three sets of: Deadlift x 6-8 reps Rest 90 seconds Ring Dips x 20-25 reps (Alternative is parallete bars, box) Rest 90 seconds Three rounds for time of: ELITE 500 Meter Row 15 Hand Stand Push-ups 30 Kettlebell Swings INTERMEDIATE…

Warm Up – 5 rounds of: 20 Jumping Jacks 10 Push up walking 5 Air squat   Three sets of: Barbell Row x 8-10 reps Rest 45 seconds Kettlebell floor Press x 8-10 reps Rest 45 seconds Waiter Walk x…