Tuesday

For TIME:

 50 Step-UPs  

 50 V-UPs

 50 Step-UPs  

 50 KB Swings

 50 Step-UPs  

 50 Hollow Rocks

 50 Step-UPs  

 400m RUN 

  Architectural Resilience

Monday

For TIME:

 Bench Press (50% 1RM)

  10-9-8-7-6….1

 Pull-UPs

  1-2-3-4-5….10

FUNday

Kettlebell Partner WOD 

7 Rounds or TIME:

 7 Dual Cleans

 7 KB Burpee Deadlifts

 7 1arm Snatches (each side)

 7 KB Box Step-UPs 

 7 Reverse Lunges (each side)

 7 Gorilla Rows (each side)

 7 Devil Presses

*Alternate after every Movement 

Top enlisted leader in the Air Force explains why he wears his father’s service pin

Thursday

For TIME:
 30 Russian KB swings
 30 Goblet Squats
   5 Turkish Get-UPs, right arm
   5 Turkish Get-UPs, left arm
 20 Russian KB swings
 20 Goblet Squats
   4 Turkish Get-UPs, right arm
   4 Turkish Get-UPs, left arm
 10 Russian KB swings
 10 Goblet Squats
   3 Turkish Get-UPs, right arm
   3 Turkish Get-UPs, left arm 

Wednesday

EMOM for 20min Complete:

:45sec Bar Hang

 10 GHD Situps  

:45sec KB Front Rack Hold (70/53s)

 10 Medball Slams

 20 Toe Taps

Tuesday

In TEAMS of  2…

20 Rounds for TIME:

  3 Deadlifts (275/185)

  6 Burpees Over Bar 

  9 Wallballs

Monday

1 Hour Ruck

Watch out for ICE!