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A) with easy pace: – 16 birddogs – 40″ plank – 16 cossack squats – 40″ glute bridge hold A/2) Dodgeball /6′-8’/ B) ‘SB Style Lucky 13’ 3RDS: – 13 Push ups – 13 Sit-ups – 13 Box Jumps – 13 KBS @24/16 – 13 dDB Push Presses @22/15 – 13 Goblet Squats – 13…

A) amrap 6′ /easy/ – 6 jumping OHS@pvc – 12 banded pull aparts – 12 deadbugs @miniband on foot – 6 spiderman lunges B) EMOM 4′ 2 Squat Snatches @60% /Rest 1’/ EMOM 3′ 2 Squat Snatches @75% C) EMOM 15′ – 5 sets /1st: 30″ work – 30″ rest/ /2nd: 35″ work – 25″…

A) 2 sets of: – 20 jumping jacks – 10 deadbugs – 10 alt supermans – 10 air squats – 10 glute bridges B) EMOM 45′ – 5 sets 1) 1 round run (corridor) 2) 10 Down-up Box Step Overs 3) 10/8 c rowin’ 4) 12 empty bar Thrusters 5) 45″ SU’s 6) 60 L-sit…

A) 4 sets of: – 8 steps tiger crawl – 8 calf raises – 8 tibialis raises – 8 banded good mornings – 15″ wall sit B) E2′ for 10′ – 5 sets 2 Deadlifts immediately into 9 High Jumps over the pipe @85% C) 20-18-16-14-12-10-8-6-4-2 reps for time of :  – dual DB Floor…

A) 3 sets of: – 8 reverse snow angels – 6 sh. taps in push-up pos. – 4 get up johnie – 8 PVC OHS – 6/6 clamshells – 4 jefferson curls @12/8KB B) E2′ for 10′ – 5 sets – 10 – 14 strict HSPU – 8 rear deltiod raises @2×6/3 C) E2′ for…

A) with easy pace: – 15 banded lat pull downs – 10 banded bradford presses – 10/10 SL banded RDL – 15″ L-hang flutters – 10 slow air squats B) E2′ for 10′ – 5 sets – 10 strict pull-ups – 10 bent over row @60/40 C) E30″ for 3′ – 6 sets 1 Squat…

A) amrap 7′ /easy/ – 5 walk outs – 10 lying Y raises – 15 arch rocks – 20″ wall sit – 25 SU’s B) Rowing for time in pairs MM : 3000m MF : 2500m FF : 2000m Partner A) Rowing Partner B) Barbell OH Hold + 1 Thruster after every 50m (on the rower)…

A) 2 sets of: – 6 crab & reach – 9 SMR wall slide – 9/9 SMR ‘sameside’ deadbugs – 6* 1 btn sn grip thruster + 1 good morning @empty bar B) EMOM 4′ 4 Squat Snatches @50% /Rest 1’/ EMOM 3′ 4 Squat Snatches @62% C) ’50 Shades of StrongBody’ 50 RFT: –…

A) amrap 6′ /easy/ – 3 reverse snow angles – 3 hindu push ups – 6 glute bridges – 6 air squats – 20 high knee run B) EMOM 40′ – 8 sets 1) 10 ring row + 10 push ups 2) 10-12-14-16-16-14-12-10 alt. SB Squat Cleans (to shoulder) 3) 10/8 cal AB 4) 10/8…

A) 3 sets of: – 4/4 SL GTOH & Halo @5/2,5 plate – 20 jumping jacks – 10 hollow rocks – 8 tempo jumping squats /3-1-X-1/ B) E2′ for 12′ – 6 sets 3 Deadlifts immediately into 8 High Jumps over the pipe @80% C) For time : – 50 cal rowing – 40 Sandbag…