FUNday

3 Rounds for TIME of: 

 Building RUN / 500m ROW
 20 Pull-UPs
 30 Push-UPs
 40 Situps
 50 Squats

Thursday

15-12-9-6-3 Reps for TIME:
 Box Jumps (24/20”)
 Clean and Jerks (135/95)
Complete an Anchor RUN b/n each Round

Wednesday

Deadlift; 5-5-5-5-5
Clean & Jerk: 2-2-2-1-1-1

         then…

For Quality:

BUY IN: No Wake RUN
  2 Rounds of:
   :30 Hold Top of Ring Dip
   :30 Bar Hang
   :30 Hollow Hold
CASH OUT: No Wake RUN

FBI: More Officers Slain in 2021 Than in All of 2020

Tuesday

AMRAP in 15min of:

 25 Double Unders

 20 Hollow Rocks 

 15 Wallballs 

 10 Pull-UPs

REST Days

Monday

4 Rounds for TIME of: 

 21 Push-UPs

 14 Front Rack Lunges (95/65)

   7 Hang Cleans (95/65)

CASH OUT: NO Wake RUN

FUNday

In TEAMs of 2…

10 Rounds for TIME:

 10 Box Jumps

 20 Russian Twist 

 10 Dips

 10 Snatches 

 10 Burpees

 20 Bar Over Hops

 10 1arm KB Thrusters

 

1* person working at a time

Alternate after each movement

Thursday

EMOM for 20min alternate b/n:

 :30sec Handstand Hold

  10 Tricep Kickbacks

  25 Double Unders 

  10 Pistols

  20 Hollow Rocks