Work: EMOM for 10:00 20 Double-unders + 50 Meter sprint (run with rope) Workout: For Time Run 400 Meters 15 Thruster 65# 9 Pull-ups Row 500 Meters 15 Thruster 65# 9 Pull-ups Bike 20 Cal 15 Thruster 65# 9 Pull-ups Strength: 3 Rounds 10/10 Single leg deadlifts 35# KB 7/7 Reverse barbell lunges 65# 1:00 [...]

REST DAY! Stretch Recover Get out of the gym  

Workout: For Time 1000 Meter row 25 Squat cleans 65# 25 GHD sit-ups 25 Wall ball 14# 25 Toes to bar  25 Squat snatch 65# 1000 Meter row Strength: 4 Rounds 10 Barbell roll outs 95# 10 Good mornings 75# 10 Med ball GHD hip extensions 14#

Endurance: Run 3 Miles @ 8:30 pace Strength: Back squat: 4 x 15 Reps, 75# Workout: AMRAP in 20:00 10 Toes to bar  7 Deadlift #115 10 Bar facing burpees

Workout: For Time 6 Rounds 100 Ft. sled push, 2 45# plates 10 Barbell lunges 85# 200 Meter run Work: 4 Rounds 75 Double-unders 10 DB Burpee box step over 20#DBs,  20” box Rest 1:00 between rounds Work: For Time 100 GHD sit ups 

REST DAY! Stretch Recover Get out of the gym  

Workout: EMOM for 10:00 100 Meter sprint. Workout: For Time 3 Rounds 15 Cal bike 20 Kettlebell swings 55# 40 Double unders Work: 4 Rounds 20 GHD sit-ups 15 Burpee over a box 36 inch, use hands 10/10 Reverse lunges, 75# barbell front rack