Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Carioca 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec...

Strict press 5 Strict Press @ 5/10 RPE 4 Strict Press @ 6/10 RPE 3 Strict Press @ 7/10 RPE 2 Strict Press @ 8/10 RPE 1 Strict Press @...

2RDS (Warm up) 12/10 Calorie Machine 30 Seal jacks or jumping jacks 10/side DB strict press 10. DB front squats 5/side Perfect Stretch 20...

2nd Floor Run 10. Passthrus 10/side Dislocates1 5/side Alternating Scorpions Stretch 10. IYTS 5 Inchworms to pushups 5/side Perfect...

Snatch Pull + Power snatch to quarter + Power Snatch to Parallel 1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to...

2nd Floor Run 10. Passthrus 10/side Dislocate 5/side Curtsy Lunge 10. Reverse lunge + Squat 20 Calf Raises 5/side Perfect Stretch...

I Barbell Front rack Drop Lunge (L+R =2 Reps) 10 Barbell Front Rack Drop Lunge (heavy) @ 7/10 RPE 10 Barbell Front Rack Drop Lunge...

Warm up: 2nd Floor Run 10. IYTS 10. Airsquats 10. Plate Goodmornings 10. Plate Push press 5 Burpee jump to plate 5/side perfect stretches...

Strength: 3 Sets: 14 Tempo Single Arm Dumbbell Incline Bench Press (each arm) @ 7/10 RPE *Tempo: 30X1 (3 seconds down, no pause at the...

2nd Floor Run 10. Passthrus 10/side Dislocate 20 Alternating Pvc Overhead lunges 20 Alternating V-ups 30 Sec Deadhang 5/side Perfect...

2nd Floor Run 10. Passthrus 10/side Dislocate 10. Reverse lunge + Squat 20 Calf Raises 5/side Perfect Stretch TABATA: Goblet Squats Box...

Clean Pull + Power Clean + Squat Clean + Front Squat + Split Jerk 1 Clean Pull + 1 Power Clean + 1 Squat Clean + 2 Front Squat + 1 Split...

Metcon: 2 Sets AMRAP 7 Minutes @ RPE5-6 10-15-20-25…. Row (calories) Bear Hug Sandbag Carry (yards) (100/70) (OR Kettlbell Front Rack...

2nd Floor Run 10. Passthrus 10/side Dislocate 10. Plate Ground to overhead 10. IYTS 5/side Perfect Stretch Barbell Warm up: 3 Snatch...

Warm up: 2nd floor Run 10. Plate Squat Reach 16. Alternating Warrior Squat Reaches 5/side Perfect Stretch 10. I-Y-T 20 Banded Pull Aparts...

Accessory: 2 Sets 20 Single Leg Kettlebell Deadlifts (10 each leg) 30 Dumbbell Push Press (this will be tough. Perform these as fast as...

Warm up: 200m Run 2rds 50FT High knees 50FT Butt kicks 50FT Toy soldiers 50FT Carioca 50FT Bear crawl 50FT Duck walks Into. 2sets 30 Sec...

2nd Floor Run 10. Passthrus 10/side Dislocate 20 sec per side PVC Front rack stretches 30 Sec Deadhang 5/side Perfect Stretch Artie...

Metcon AMRAP 18 Minutes 6-4-2 Bench Press (225/145) 3-2-1 Rope Climb *Repeat the 6-4-2 and 3-2-1 sequence for the full 18 minutes...

2nd Floor Run 10. Passthrus 10/side Dislocate 10. Pvc Ohs 10/side Tspine extensions 10. Plate Ground to overhead 5/side Perfect Stretch...