GRIZZLY- 12:00 AMRAP Max Air Bike Calories *Every 2:00, including 0:00 perform: 12 Box Jumps 20/24 12 Sit Ups KODIAK- 12:00 AMRAP Max Air Bike [...]

GRIZZLY- 3 Rounds 10 Front Squats 80/115 M65/95 10 Burpees over Bar 10 Pull Ups -At 15:00- For Time: 30 Front Squats 80/115 M65/95 30 [...]

GRIZZLY- 5 rounds 200m Run 10 Devils Press 35/50 M25/40 KODIAK-5 rounds 200m Run 10 Devils Press 25/35 M20/35 POLAR- 200m Run or 250 Row [...]

GRIZZLY- 5 Rounds 7 Overhead Squats 80/115 M65/95 11 Toes to Bar KODIAK- 5 Rounds 7 Overhead Squats 65/95 M55/85 9 Toes to Bar POLAR- [...]

Build up to a Heavy Shoulder Press GRIZZLY- “Rowling”- Teams of 2- 30 Min AMRAP- 3 RNDS then switch 100m Rowling +1 Bench Press 95/155 [...]

GRIZZLY- 10-9-8-7-6-5-4-3-2-1 Burpee DB Deadlift 35/50 M25/40 30 Double Unders after each set KODIAK-10-9-8-7-6-5-4-3-2-1 Burpee DB Deadlift 25/35 M20/30 25 Double Unders after each set [...]

Build up to a Heavy Snatch- have fun! GRIZZLY- 5 sets (Every 2:30) 12/15 Calorie Air Bike 5 Bar Muscle Ups Or 10 Kipping Chest [...]

Build up to a Heavy Front Squat GRIZZLY- 30-24-18-12-6 Kettlebell Swings 35/53 V-ups 10-8-6-4-2 Box Jumps 24/30 KODIAK-30-24-18-12-6 Kettlebell Swings 26/35 V-ups 10-8-6-4-2 Box Jumps [...]

GRIZZLY- 30- 20-10 Deadlifts 125/185 M90/140 Abmat Sit Ups 200 M Run after each KODIAK- 30- 20-10 Deadlifts 105/155 M80/115 Abmat Sit Ups 200 M [...]

GYMNASTICS SKILL WORK: Take 10 minutes to review Ring Dips GRIZZLY- 21-15-9 Ring Dips Inverted Ring Rows Push Ups Calorie Row (Women: 15-12-9 calories) KODIAK-18-12-6 [...]