1k Row 100 Partner Wallball Sit Ups 5 mins planks 15 Mins Banded Ring Muscle Ups EMOM 10 2x: 1 Kip Swing 1 Kipping Pull Up 1 Butterfly 1 Chest to Bar AMRAP 18 150m Run 5 Pull Ups 10 Push Ups 15 Air Squats Vest for RX.Read More

1k Run 30 SOTS Press 5 mins squat hold 3 rounds for form: (10 min cap) Left Arm: 10 DB Snatch, 10 DB Push Press, 10 DB OHS Right Arm: Same Muscle Up Drills (10 Mins) For time: 21-15-9 Pull Ups Box Jump Overs 21-15-9 Jumping Lunge Sit Ups 21-15-9 OH Walking Lunge 45/25 3...Read More

1k Run 50 Unbroken KBS 4 mins pigeon pose Work up to: Deadlift 5 x 1 x 80% AMRAP 20 5 BFB 10 T2B 150m RunRead More

1k Run 16 TGU 3 mins dead hang EMOM 10 Heavy Banded Bear Crawl For perfect form! (hardest version of each move possible) 50 HSPU 50 Pull Ups 50 Push Ups 50 Weighted Step Ups 50 Bar Bell Sit UpsRead More

1k sweaty run 5×20 Unilateral Press 5 mins Wall Shoulder Stretch 10 – 50ft Banded Broad Jumps 20 Kneeling jumps For time: 150 Wallball 150 Burpees Break up reps however you want.Read More

1k Run 100 KB Windmills 30 Squatting passthroughs 20 Tripod to headstand HSPU Practice 3 rounds for Reps 1 min ME KBS 55/35 1 min ME KB Snatch L Arm 1 min ME KB Snatch R Arm 1 min ME Box Jump 24 1 min ME Double UndersRead More

Classes will be at 8 and 9am and then its time to celebrate freedom! HOTSHOTS 19 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter RunRead More

Run 1K 10X :30 Plank hold with feet on wall into 1 wall walk 20x Tripod to headstand For perfect form! 15x 1 Skin the cats 1 min DU Practice Every 2 minutes for 10 rounds: 15 Wallball 15 BurpeesRead More

1k Run 150ft Victory March Couch Stretch AMRAP 8 20 KBS 55/35 5 HSPU Rest 2 AMRAP 10 12 Wallball 100m Run Rest 2 AMRAP 8 30 Lateral Bar Hops 10 BFBRead More

1k run 5×20 Inverted KB Press 3 Mins Barrel Stretch 20 Tripod to headstand HSPU Skills For Time! 5 rounds: 25 Box Jump 20 Pull Ups 15 Burpees 10 KB OHS (5L/5R) 55/35Read More