Wed  80 Wallballs 20/14 400 Mt run 60 Cal row/bike 300 Mt run 40 Ball-ov-sh 150/100 200 Mt run Fri  5RFT 10 Fr Squats 185/115 20 Push ups 5 HSPUs 20 GHDs 10 Back Sqs same bar

  Tue 3 rounds for time of: 10 deadlifts 315/185 20 boxjumps 24/20 30 hrpus 400 mt run Wed For time: 1000 mt row 25 ghds 800 mt row 25 ghds 600 mt row 25 ghds 400 mt row 25 ghds 200 mt row Thur 10-9-…2-1 of burpee over bar ring dips ¾-body-weight h clean […]

  Mon 20th Hang from a pull-up bar for 6 minutes(total) Each time you drop from the bar, perform: 800-mt run 30 HRPUs Tue 21st Back Squats 5×5 (progressive) Deadlift 5×3 (progressive)- then For time: 20 burpees 200-meter farmers carry, 53/44-lb. kb 30 burpees 200-meter farmers carry, 53/44-lb. kb 20 burpees Cash out with 30 […]

  8.6 For time: 400 mt run 60 push-ups 400 mt run 40 ring dips 400 mt run 20 strict handstand push-ups 400 mt run cash out w/30 body weight deadlifts 8.7  20 min AMRAP 10 strict pull ups 30-calorie row/bike cash out with 30 body weight back squats  8.8 4 rounds for time of: […]

  Mon 3 rounds for time of: 10 deadlifts 315/185 20 boxjumps 24/20 30 hrpus 400 mt run cash out w/100 bicep curls 65/35 Tue For time: 1000 mt row 25 ghds 800 mt row 25 ghds 600 mt row 25 ghds 400 mt row 25 ghds 200 mt row Wed 10-9-…2-1 of burpee over […]

  Mon 3 rounds for time of: 20 deadlifts 225/155 row 1,000 meters cash out w/50 bicep curls 95/65 Tue Gunny For time: 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run 50 push-ups 50 sit-ups 1-mile weighted run Wear a weight vest, body armor, loaded pack or whatever is needed to load yourself […]

  Mon  20 Min Amrap 10 box overs w/kb 2×54/35 15 wall balls 30/20 400 mt run Cash out w/tabata jumping lunges w 15/10 lb plate Tue  4 RFT 7 strict pull ups 15 GHDs 30 hand release push ups Cash out w/tabata deadlifts 225/155 and hspu WED- The Box will be CLOSED for the 4th of […]

  Mon 3 rounds for time of: 25 Squats 185/115 Bike, run or row 1,000 meters  Cash out w/100 hrpu Tue For time: 2 rope climbs 2 farmers carry jog w/kb, (wall to fence) 53/35 16 deadlifts 225/155 2 rope climbs 2 farmers carry jog w/kb, (wall to fence) 53/35 12 deadlifts 225/155 2 rope climbs 2 farmers carry jog […]

  Mon  Tabata Something This Burpees Ab-mat situps Air squats Push-ups 1 Min break after e/exercise Cash out w/ 1 mile run around Mabry track for time. Tue  5RFT 10 Cal row 10 Strict pull-ups 10 Deadlifts 225/155 Wed  For time: 200 mt run 50 oh walking lunges 95/65 50 ring push ups 50 wallballs […]

  Wed  3 RFT 30 RKB Swings 54/35 25 Wall balls 20/14 20 GHDs 15 Power Cleans @65-70% Fri  30 Min AMRAP 4 OH squats 135/95 4 back squats 135/95 400 mt run 4 Push press 135/95 4 Front squat 135/95 400 mt row