Run 1 mile alternating Tabata intervals of: Wall balls 20 lb./10 lb. Abmat situps Run 1 mile Post time to comments

5 Min Jump Rope + Mobility Warm Up (MWP) EMOM 10 mins 5 Thrusters RX (55, 75) 10 pushups Rest 2 mins 3 X 5 min AMRAP.  1 min rest in between 2 muscle ups 4 Pwr Cleans RX (55, 95) 6 Burpee Broad jumps Post rounds to comments.

5K Post time to comments.

“FML” 3 Rounds 10 Manmakers 20 hollow rocks 400 M Run 1 manmaker= 1 pushup, 1 renegade row, hop in to squat clean to thruster, then two lunges with dbells up RX (20, 35) Post time to comments.

10 x 100 meters speed-play with 30 seconds rest between 100s; hold initial 25-meter speed throughout: 1. Sprint the first 25 meters 2. Sprint the second 25 meters 3. Sprint the third 25 meters 4. Sprint the fourth 25 meters 5. Sprint the first and third 25 meters 6. Sprint the second and fourth 25 […]