Workout: Partner Cindy AMRAP 20 5 Pull-Ups / 10 Push-Ups / 15 Air Squats Partners will alternate MOVEMENTS for the entire 20 minutes.Read more

Workout: EMOM 30 (6 rounds) 1- 14 Half-Kneeling DB Press per arm (7/7) 2- 6-10 Toes-to-Bar 3- 12 Slow Banded Pull-Aparts 4- 30/50 Double-Unders (volume based on ability, not F/M) 5- :30-:45 Plank (switch variation each round)Read more

Strength: 12 minutes to complete 5 rounds of: 6 Shoulder Press 10 Plank Up-Downs Workout: For time: 30 Deadlifts (65/95#) + 30 Burpees 25 Power Cleans (65/95#) + 25 Burpees 20 Front Squats (65/95#) + 20 Burpees 15 Shoulder-to-Overhead (65/95#) + 15 Burpees 10 Overhead Squats (65/95#) + 10 BurpeesRead more

Time Trial: 1 Mile Run Re-Test! Workout: In remaining time, complete FLEX Day type flow of: 10 Double-DB Bench Press (2 count pause at lockout overhead) 10 Plate/DB Bent-Over Reverse Flies 10 Controlled Tuck-UpsRead more

Workout: AMRAP 30 Row 400/500m 3 Wall Climbs 10 Unbroken Hop Squats 15 Plate/DB Lateral Raises 20 Plate Ground-to-Overhead (15/25#)Read more