Summer Spirit Friday!
The Uniform

"After Midnight"
3 Rounds:
5 Bar Muscle Ups
5 Cleans
3 Rounds:
15 Deadlifts
30 Squats
3 Rounds:
5 Bar Muscle Ups
5 Cleans

Summer Spirit Friday!
The Uniform

Overhead Squat
7x2, building

Cash Out
5 x on the 2:00
8 Sumo Deadlift
8 Push Ups

Summer Spirit Friday
The Uniform

Row Sprints
10 x 500/400 Meters
Rest 2 Minutes

"Thunderstorm"
50 Squats
40 Sit Ups
30 Lunges
20 KB Swings
10 Meter Bear Crawl
20 KB Swings
30 Lunges
40 Sit Ups
50 Squats
*run 200m b/w every movement

"Heat Wave"
10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike