1k Run 5×20 KB Wind Mills 4 Mins Couch Stretch Squat PRACTICE! Max 135/95 (Coach Led) Deadlift 5×1 @85% AMRAP 12 5 Burpees 5 WallballRead more

1k Run 50 SOTS Press 3 Mins Dead hang 10 Reverse Muscle Ups Muscle Up Practice 3 rounds for reps: AMRAP 5 5 HSPU 10 Pull Ups 15 Bar Bell Sit Ups 35/45 Rest 2 minsRead more

1k run 20 TripPod to Headstand to HSPU if able 5 mins Planks EMOM 10 30 Double Unders (Or practice) AMRAP 25 150m Run 20 Lateral bar Hops 10 Box Step Overs 10 KBS 55/35 WEIGHT VEST FOR RX!!!Read more

1k Run 3 min Front Rack Hold 95/65 5 mins squat hold EMOM 10 25 ft Banded Bear Crawl EMOM 10 2 Wall Walks For form! 50 Pull Ups (strict) 75 Hand Release Push Ups 100 Hitch Rep Air squatsRead more

1k Run 5×15 Ring Rows 5 mins Dead Hang AMRAP 15 (For Form!) 50ft Farmer Carry Walking Lunge 10 Double KB Push Press AMRAP 15 1 MU 1 Rolling Candle Stick 5 DU 2 ” 2 ” 10 3 ” 3″ 15 4 ” 4 ” 20Read more