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

Warm Up! 1000m Run 75 PVC SOTS Press 4 mins couch stress 20 Tripod to headstand For perfect form! (1 second pause at top and bottom) 75 Air Squats 50 Goblet Squats 55/35 25 Double KB Front Squats 55/35 AMRAP 7 7 HSPU 12 KB Deadlift Rest 3 AMRAP 7 10 KB Alt Snatch 55/35 2 WallwalkRead more

Warm Up: 1000m Run 5×20 Unilateral Press 3 mins barrel Stretch For form: 20 min cap 40 Strict Pull Ups/ Ring Rows 3 Mins Dead hang Kip Practice For time: 100 Double Unders 100 KBS 55/35 100 Sit Ups 100 Box Jumps 100 Double Unders Every min on the min do 5 push upsRead more

Warm Up: 1k Run 5×20 KB Windmills 3 mins squat Skills 15 Mins for: 15 Skin the Cats 15 Reverse Muscle Ups EMOM 20 ODD mins 8 Wallball EVEN mins 8 Burpees *Add a rep to each movement each round.Read more