"French Folk"
AMRAP 30
Row AND Bike
1:00-5:00 10 Calories
5:00-10:00 12 Calories
10:00-15:00 14 Calories
15:00-20:00 16 Calories
20:00-25:00 18 Calories
25:00-30:00 20 Calories

"Ollis"
AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Summer Spirit Friday: The Uniform - ALL BLACK

"Meltdown"
42-30-18 Wall Balls
15-12-9 Wall Walks
200 Meter Farmer’s Carry

Summer Spirit Friday: The Uniform - ALL BLACK

"Just to Know Your Name"
10 x AMRAP :90
30 Double Unders
Row Max Meters
Rest :90

Summer Spirit Friday: The Uniform - ALL BLACK

Clean Complex
Power Clean + Hang Power Clean + Push Jerk
5 at 7/10
3 at 8/10
3 at 8.5/10
2 at 9/10

"Take a Break...kinda"
5 x on the :30
1 – :20 Hollow Hold
2 – :20 Chin Over Bar Hold
3 – :20 Handstand Hold

"Team Tosh"
In Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run

Back Squat
5x3, building

Tempo
150 DB Step Ups, 20″
on the 2 minute
5 Toes to Bar