500m Run and 500m Row (one runs, one rows, at the same time) do not switch 50 DB Snatch -Heavy for experienced members 50 Alt Box Jumps 50 Double Unders (relay) 100 Sit ups (mix anyway) 400m Run and 400m Row 40 DB Snatch 40 Alt Box Jumps 40 Double Unders (relay) 80 Sit Ups 300m Run and 300m Row 30 DB Snatch 30 Alt Box Jumps 30 Double Unders 60 Sit ups 200m Run and 200m Row 20 DB Snatch 20 Box Jumps 20 Double Unders 40 Sit Ups 100m Run and 100m Row 10 DB Snatch 10 Alt Box Jumps 10 Double Unders 20 Sit UpsRead more

Thruster 1 RM Then….. 15 Minute Ladder 3-6-9-12-15-18..+ Thruster 135/93 Burpee Over BarRead more

Deadlift 3-3-3 Then….. Helen-3 Rounds for Time 400m Run 21 KB Swings  12 PullupsRead more

Push Press 3-3-3 Then…… AMRAP 15 Minutes 10 Push Press 115/73 or HSPU 10 Toes to Bar 10 Cal BikeRead more

Back Squat Heavy Single(for experienced members) New Friends will be taught Squat Mechanics Then….. Baseline Workout AMRAP AMRAP 15 Minutes 500m Row/Ski 40 Air Squats 30 Situps 20 Hand Release Pushups 10 Pullups Read more