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

1k Run 5×20 Wind Mills 5 mins Squat Hold 15 mins MU Drills AMRAP 25 15 Single Arm KBS Lt Arm 55/35 10 KB Snatch Lt Arm 5 KB Front Rack Squat, Lt Arm 150m Run 15 Single Arm KBS Rt Arm 55/35 10 KB Snatch Rt Arm 5 KB Front Rack Squat, Rt Arm...Read More

Warm Up: 1000m Run 1000m Row 5 Mins Planks 1 Min Wheel Pose Kip Practice For Perfect Form! 6 Rounds of strict Cindy AMRAP 12 50 Double Unders 3 Muscle Ups 5 Rolling Candle SticksRead More

Warm Up: 1000k Run 10x100ft Banded Bear Crawl 4 mins Pigeon Pose Then: 10x100ft Banded Broad Jumps Work quickly to: 5×5 Deadlift @70% EMOM 10 100ft Rubber Band RunningRead More