Tuesday

3 Rounds for TIME:
 15 Thrusters (95/65)
 15 Pull-UPs
 Building RUN

Monday

AMRAP in 21min of:

 10 Tire Flips

 10 Tire Jumps

 20 Toe Taps

 Chow Hall RUN

Once trust is broken, it's almost impossible to win back. That is why integrity is not an accessory to character. It is the core. 

                                                             ~John Spencer

FUNday

Floor Press: 5-5-5-5-5

EMOM for 16min:

 12 Lunges

 10 Supine Ring Rows

 12 Box Jumps

 10 Tricep Kickbacks 

Finisher: 3 MAX Ring Holds

Thursday

For TIME:
  5 Shuttle Runs
15 Clean & Jerks
  5 Shuttle Runs
12 Clean & Jerks
  5 Shuttle Runs
  9 Clean & Jerks
  5 Shuttle Runs
  9 Clean & Jerks

*Barbell RX= 135/95

Wednesday

WARMUP

Belt Squats

Finishers