1. 5 Rounds Not For Time 15/12 Cals Row/ Assault 15 Air Squat 15 sec Hallow Rock 2. EMOM x 12 minutes 1- 45 sec Max rep Burpee Step overs 2- 10 Toes to Bar

1. 3 sets of : Single Leg Deadlift x 8-10 per leg Suitcase Carry x 80m 2. AMRAP x 20 minutes *Alt. rounds with a partner 5 Pull ups 10 Push ups 15 KB Swings

Welcome back Coach Dusan 1. In 12 minutes find heaviest weight Hang Squat Clean+ Front Squat 2. In 3 minutes: 20 Front Squat (165/115) Max rep Double Unders rest 90 sec In 3 minutes: 20 Shoulder to Overhead(165/115) Max rep Du rest 90 sec In 3 minutes 20 ... Continue Reading

Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Thursday 1. 10 Rounds For Time 100m Run 10 Sumo Deadlift highpull (75/55) 2. 3 sets of: L-sit leg lifts x 12-15 Superman x 12-15 Bent Over Rear Delt Flys x 15-20