Monday

3 Rounds for TIME of: 

 Anchor RUN

 20 KB Swings

 20 Hollow Rocks 

 20 Goblet Squats

RX= 53/35

FUNday

3 Rounds for TIME of:
 100 Double-Unders
 15 Deadlifts (225/155)
 15 Burpees Over Bar

20 Surprising Things Only Ignorant People Still Believe

Wednesday

4 Rounds for Time:

 10 Tire Flips

 50m Farmer's Carry 

 50m SLED Push

 50m SLED Pull

 50m Farmer's Carry 

 20 Sledge Tire Strikes

 

Tuesday

EMOM for 12min Complete:

 EVEN- 5 FRONT Squats

   ODD- 5 Devil Press

4 Factors of an Ambush

 Complacency

 Hesitancy

 Lack of Situational Awareness

 Lack of Proper Training

Monday

AMRAP in 15min of:

  3 Pull-UPs

  5 Burpees

  7 Push-UPs

  9 Squats

FUNday

10-8-6-4-2 reps for TIME:
Power Snatch (135/95)
Complete a 200-foot Shuttle RUN after each set to be completed in 25-foot segments.

Thursday

• “Filthy 50”
• 
  
• For Time:
•  50 Box Jumps (24/20)
•  50 Jumping Pull-Ups
•  50 KB Swings (53/35)
•  50 Walking Lunges
•  50 Knees-2-Elbows
•  50 Push Press (45/35)
•  50 Back Extensions
•  50 Wallballs (20/14)
•  50 Burpees
•  50 Double-Unders

Why We Train!