1. 3 Sets not for time: Alt. Reverse Lunge x 6-8 reps per leg Plank x 1 min 2. 15min AMRAP Ascending ladder – 3,6,9,12……. Thrusters (75/55) Burpees

1. 3 Sets not for time Bent over Barbell Row x 10 reps One arm Shoulder Press x 8-10 reps Pull- up x 6-8 reps 2. 100 Push ups for time ** every time you break choose from 1 of the following penalties – One Rope Climb – One length Prowler Push ... Continue Reading

1. Work to heavy set of 5 Back Squat 2. 21-18-15-12 Back Squat 135/95 100m run- with wall ball Rx- bar taken from ground

Alt Min for 12 min: Odd: 5 Strict Press @ 75-80% Even: 30-40 du For time: 20 KB swings 10 BJ 5 Clean and Jerks 135/95 20 KB Swings 10 Box Jumps 10 Clean and Jerks 115/85 20 KB swings 10 Box Jumps 15 Clean and Jerks 95/65

1. Work up to heaviest Deadlift for the day 2. 3 Rounds (For Time) 10 Deadlifts @ 70% of todays 1RM 20 Ring Rows @ 10:00 min mark 3 Rounds(For Time) 10 Burpee over Bar 20 Wall balls @ 20:00 min mark Accumulate 40 Floor Wipers (95/65)