9am Oly 10:15 Enduro 4:30pm Virtual Yoga 18 Min AMRAP OUTSIDE 20 KB Swings, 70/53 200m Weighted Run, 70/53 200m SA Farmers Carry, 70/53 18 Min AMRAP INSIDE 300m Ski Erg 20 Med Ball Cleans 10 Toes 2 RingsRead more

8 Min AMRAP Max Distance Prowler Push, heavy 8 Min Ladder (3-6-9-12-15….) Hang Squat Snatch, 95/63 Burpee over Bar 8 Min AMRAP 50/40 Cal Bike Max Bicep curls in remaining timeRead more

Deadlift 1-1-1 Then…… 800m Run 30 C2B Pullups 30 Wall Balls 600m Run 20 C2B Pullups 30 Wall Balls 400m Run 10 C2B Pullups 30 Wall BallsRead more

For Quality Complete reps 10-9-8-7-6-5-4-3-2-1 Bench Press, Men: body wt / Women: 3/4 body wt Strict Toes 2 Bar (modify with negatives) *10/8 Cal Bike + 1 Rope Climb after each roundRead more

a. Bulgarian Split Squat 3×5 b. Weighted Dip 3×3 Then…. 3 Rounds 20 Alt Devil Press 50/35 30 Alt DB Overhead Lunges 50 Double UndersRead more