1. Warm Up 3 Rounds: 10 Ring Row 15 Double KB Front Squats 20 cal Row 2. For Time 15-12-9 Back Squats (225/155) Chest to Bar Pull ups *take bar from floor if possible

Thursday 1. Intervals 200m run with wall Ball+200m run without wb x 4 rest 2 minutes 400m run with wb+400m run without wb x 2 rest 2 minutes 2. Core 3 Sets of: 10 Hollow Rocks 10 V – ups 10 Hollow Hold 10 Leg Lifts *rest 1 minute

1. AMRAP x 30 minutes In teams of 3 all working at the same time at separate stations 1- AAB Cals (20/15) 2- DT 3- Burpee Box Jump Overs Teams rotates once the person on the bike is done -rest 2 minutes after each round

1. AMRAP x 15 minutes In partners, one works one rest 100m Front Rack Carry 20 toes to Bar 40 Push ups 2. Rowing 250m x 5 2:1 rest

Monday 1. Warm up 2:00min Squat hold 2 rounds 10 light Good Morning 20lateral squats 2. Every 2 min for 10 min Front Squat x 2 reps 3. AMRAP x 12 minutes 20 Wall Balls 10 Sumo Deadlift Highpull (95/65) 40 Double Unders