Bench Press
(record new PR's)

As a team for time:
20 pull ups
10 weighted push ups
wheel barrel 20 feet
10 weighted push ups
wheel barrel 20 feet
20 pull ups
400m run (200m each teammate)
20 one arm DB ground-to-overhead (10R+10L)
40 across-the-mountain climbers
10 partner med ball sit ups
40 across-the-mountain climbers
20 one arm DB ground-to-overhead (10R+ 10L)

Barbell Clean clinic

Clean Max
(record new PR's on cards!)

Running mobility

8 rounds:
200m sprint
2 minute rest

2 rounds:
25 supermans
25 ab mat sit ups
100m farmer's carry (>45/>20)

“Nate”
AMRAP in 20 minutes:
2 muscle ups
4 handstand push ups
8 KB swing (70/53)

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Deadlift Max
(record on your PR card!)

5 minute max of double unders

15 GHD sit ups
15 back extentions
-or-
20 ab mat sit ups
20 supermans

3x8 (R+L=1) DB military press
3x10 band pull aparts

Collect reps for 3 ROUNDS of work as a team of three, one minute at each station of:

-sumo DL high pull (KB)
-push press (50/30)
-sledge hammer
-double under(=2)/singles(=1)
-rope climb

4 rounds:
3 Box squat to box jump (24/20)
10' Broad jumps (across platform)

3 rounds for time:
20 weighted overhead lunges (25/15) R+L=2
10 Russian swings (70/53)
5 knees to elbows

Collect two minutes of L sits

Foam roll review

600m run
3 rounds:
3 pull ups
6 feet elevated push ups
9 ab mat knees-to-elbows
400m run
2 rounds:
3 pull ups
6 feet elevated push ups
9 ab mat knees-to-elbows
200m run
3 pull ups
6 feet elevated push ups
9 ab mat knees-to-elbows

3x12 KB or DB bench press

kipping/butterfly practice

For time:
10 burpees
then,
3 rounds:
20 double unders
20 KB wall balls
then,
10 burpees

Warm up

Overhead Squats
3x10 (light; make your form perfect on rep 10 each set)

4 Rounds:
8 deadlifts
7 hang power cleans
6 push press
5 overhead squats
(95/65)

Buy out: 100 sit ups!