Deadlifts-  5R x 5S increase 2.5-5% from heaviest load last week  (next week is 1 RM test)   THEN: Teams of 3- you can only [...]

400 M Run ____________ 3 RNDS 21-15-9 DBl Unders KBSDHP 53/35 Burpees _____________ 400 M Run   THEN: Midline WORK 3 RDNS 10 Hollow Rock- [...]

Strict HSPU Fun -Negatives -2 Mats -Stall Bar Assistance -Deficit - Tempo THEN: 3 RNDS 10 Floor  Press 185/135 10 Strict Pull Ups 10 Thrusters [...]

Sled Pulls- 1 length of the gym x 4 rnds- AHAP with still being able to move :) 3 RNDS 1 min at each station [...]

Alternate between the 2 for 5 RNDS of ea- NFT 200 M Row or Run or 8 cal assault and Choose what you have been [...]

Deadlifts 5R x 5S increase 2.5-5% from heaviest load last week THEN: 7 rnds 200 M Row 7 OH Squats 95/65 THEN: Midline WORK 3 [...]

TCF 5’s  :) Skill work- EMOM for 5 2-5 Ring Muscle Ups 2-5 Bar Muscle Ups 2-5 Ring Dips 2-5 Bar Dips 2-5 Pull  Ups/strict [...]

4 RNDS 50 Dbl Unders 5 Cleans 225/165 15 Burpees 50 Dbl Unders rest 3 Min  

5  RNDS 400 Run 30 Walking Lunges 20 RKBS 53/35 10 Push Ups