Deadlift- Build to a Heavy Set of 5 THEN: On the 3:00 x 5 Rounds: 400 Meter Run 12 Pull Ups

AMRAP 5: Buy In: 100 Double Unders 12 Front Squats 65/95 4 Burpee Box Jump Overs 20/24 Rest 5 Minutes AMRAP 5: Buy In: 100 [...]

Hang Power Clean + Power Clean-Build to a Heavy Complex THEN, For Time: 15 Power Cleans 105/155 600 Meter Run 10 Power Cleans 105/155 400 [...]

18 Min AMRAP: 9/12 Calorie Assault Bike 15 Wallballs 14/20 12 Dumbbell Snatches 35/50 9 Toes to Bar

Strict Pull ups or Weighted strict Pull Ups Build to a Heavy Set of 3 THEN- 5 Rounds: 10/15 Calorie Assault Bike 10 Burpees

For Time: 150' Walking Lunge 150' Bear Crawl 30 Dumbbell Box Step-Ups 100' Walking Lunge 100' Bear Crawl 20 Dumbbell Box Step-Ups 50' Walking Lunge [...]

Push Jerk- Heavy Set of 3 THEN: 15 Min AMRAP: 40 Double Unders 20 Dumbbell Hang Clean & Jerks 35/50 40 Double Unders 20/15 Calorie [...]

50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Calorie Assault Bike 10-8-6-4-2: Deadlifts 185/275

Full class schedule in honor of all the women, men and military dogs that gave their all for our country. "Daniel" 50 Pullups 400 M [...]

For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts 155/225