Warm up: handstand hold, empty bar presses, sit ups

1 . For 5 Sets:

2 Strict Press + 4 Push Press

*Increase weight as you go

2 . As many Rounds as Possible in 14 minutes:

7 Thrusters

7 Clapping Push Ups

14 Wallballs

14 Lateral Barbell Jumps

Warm up: PVC Pull throughs, kang squats, bottom of a squat hold, knees to elbows

1 . Overhead Squat: 4, 4

Front Squats: 4, 4

Back Squat: 4, 4

2 . For Time:

100 Pull ups

100 Double Unders

100 Air Squats

As many Rounds as possible in 30 minutes:

I go You go with a Partner, switch after each Round

50Ft Sled Drag

20 Kettlebell Swings

50Ft Sled Drag

10 Medball Over Shoulder

Warm up: handstand hold, push ups, sit ups

1 . 5 Rounds not for Time:

5 Seated Strict Press

200 Meter weighted Run

*Increase weight each set on the strict press

2 . Every minute on the Minute for 20 minutes:

1st minute: Right # of Burpees

2nd minute: 2 Jerks (can go from the rack) *increase weight as you go

Warm up: kang squat, back extensions, sit ups

1 . 5 Sets of 5 Reps Each:

Back Squats

Deadlifts

*Increase weight each set

2 . As Many Rounds as Possible in 10 minutes:

10 Calorie Row/Bike

10 Toes to Bar

Warm up: rope climb technique, empty bar work

For Time:

5 Rounds:

1 Legless Rope Climb

20 Wallballs

3 Snatches

5 Rounds:

2 Rope Climbs

30 Mountain Climbers

4 Power Cleans

5 Rounds:

3 Muscle ups

40 Double Unders

5 Full Cleans

Warm up: banded good mornings, sit ups, mountain climbers

1 . 5 Sets Not For Time:

5-10 Weighted Push ups

5-10 Weighted GHD sit ups

2 . For Time:

1 Mile Run

25 Pull ups

50 Empty Bar Overhead Squats

25 Pull ups

1 Mile Run

Teams of 3 or 4

For Time:

300 Kettlebell Swings

200 Ring Rows

100 Box Jump Overs

600 Meter Run *Run Together*

100 Box Step Overs

200 Kettlebell High Pulls

300 Double Unders

Warm up: 2 minutes on a thing, 100′ high skip / 100′ back pedal / 100′ karaoke / 100′ side shuffle

1 . For Time:

Run 1 Mile

2 . For Time:

50 Pull ups

50 Ball Slams

50 Calorie Row

50 Glute Ham Sit ups (go to straight if these hurt your back)