FUNDAY

"21 Gun Salute"

For TIME:

21 Pullups 

21 Burpee Box Jumps (20") 

21 Firemans Carry Back Squat 

21 Burpee Box Jumps 

21 Pullups

Thursday

Every Minute On the Minute for 12 min:

   EVEN- 2 Rope Climbs

    ODD- 12 Wallballs

17 Small Things To Do Every Day To Be Much Smarter

Wednesday

Box Squats: 4, 4, 4, 4, 4

Turkish Get-UPs: 3 Sets of 2L-2R
These are for QUALITY not time

DOC PARSLEY’S SLEEP COCKTAIL

Tuesday

12, 9, 6, 3 Reps for TIME of:

   DB/KB Thrusters (50/35s*)

   KB Swings (70/53*)

   Strict Chin-Ups

Go Hard Or Go Home: Why Comfort Is What You Should Fear Most In Life

Monday

As Many Rounds As Possible in 12 min. of:
   · 7 Hang Power Snatch (95/65*)
   · 14 Box Jumps (24/20″)
   · 21 Double Unders

FUNday

In TEAMs of 2 complete for TIME:
  Row 50 Cal.
   100 Medball Cleans (20, 14*)
   100 Pull-Ups
   100 Burpees
   100 KB Swings (53, 35*)
   100 Medball Situps (20, 14*)
  Row 75 Cal.

9 Reasons to Prioritize Anaerobic Training Over Cardio

Thursday

Strict Press: 5-5-5-3-3

     then...

"Annie"

50-40-30-20 and 10 Rep Rounds of:
   Double-Unders
   Situps

The Evolution of the Regional Athlete