Workout: 3 rounds of: AMRAP 2 Bike for Calories 1:00 Rest AMRAP 2 10 Walking Lunge Steps + 3 Burpees 1:00 Rest AMRAP 2 5 Slow Strict Knee Raises + 10 Slow Plank Shoulder Taps 1:00 Rest Track combined calories completed over all three rounds.Read more

Skill: 10 Minute Heavy Sandbag/Slam Ball Over Shoulder Skill Session Workout: EMOM 25 1- 5 Strict Pull-Ups OR 4 Strict Chest-to-Bar OR 3-5 Muscle-Ups (not strict) 2- 30/50 DUs 3- 6 Single-KB Front Rack Front Squats per side (35/53#) 4- 10 Standing Double-DB Shoulder Press (20/35#) 5- 15 Sit-UpsRead more

Strength: 12 minutes to complete 5 sets of: Push Jerk – 3 reps Workout: AMRAP 12 6 Clean and Jerks (95/135#) 6 Lateral Burpees over the barRead more

Strength: Front Squat – E2MOM x 5 + 1 5 reps @31X1 tempo Workout: 5 Rounds for time: 4 Squat Snatches (95/135#) 8 Hand-Release Push-Ups 12 Box Jump-Overs (20/24″)Read more

Strength: 12 minutes to complete 5 sets of: Deadlift 4’s + 10 Med Ball Sit-Ups (10/14#) Workout: For time: 40-30-20-10 Calorie Row 2 rounds of: 5 Pull-Ups (Chest-to-Bars) + 7 Push-Ups + 9 KB Goblet Squats (35/53#) between each Row intervalRead more