Day

4 x max reps of strict pull ups rest then 5 rounds for time: 5 push press 115/85 5 front squats 5 thrusters If you break any where in the round then take a 10 burpee penalty. You may drop the bar and rest at the end of each round only. 🙂 READ MORE

6 x 3 bench press rest then 2 min plank hold on elbows 25lb/15 plate rest then teams of two complete 6 rounds each of: 15 kettle swings  50 m sprint you do both then I do both = 1 round READ MORE