Monday

4 individualy timed Rounds of:

  20 Air Squats

  20 KB Swings (53/35*)

  20 Situps 

Use a running clock

Complete a Round every 4min

The faster you are the more rest you get

Attempt to go unbroken each Round

FUNday

3 Rounds for TIME:
  10 Thrusters (95/65*)
  20 Box Jumps (24/20")
  500m Row

Life is short, DO what makes you happy. 

MAKE THE MOST OF EVERY DAY.

Thursday

In TEAMs of 2...

AMRAP in 20min of:

  12 Tire Flips 

  200m Run

  40m Lunges

  200m Run

*Partition the Reps as you wish

US Marine Corps dog named Lucca who saved lives wins prize

Wednesday

Push-Pull

Alternated b/n the following every 2min for 20min:
   Bench Press: 3 Reps
   Weighted Pull-Ups: 5 Reps

Millions of people long for immortality who do not know what to do with themselves on a rainy afternoon.

Susan Ertz

Tuesday

Back Squat: 7-7-5-5-3-3

3 Rounds for Quality:
  Bear crawl, 20 feet
  Standing broad-jump, 20 feet

Flex Those Flexors: 3 Steps To Powerful Hips

He’s a retired cop. Now his son is accused of killing a police officer and his own wife.