Chin Ups 3 x Max Reps
Box Step Downs. 20″ 3×12, building
DB Bent Over Rows 3×15, building
DB Russian Twists […]

With a Partner
10 x 200 Meter Run
Then
10 Rounds
10 Burpees
20 Sit Ups
Then
10 x 250/200 Meter Row

MVx: 100m run + row, in+outs

GOALS + GUIDANCE: Alternate 200 meter runs until you’ve completed 10 rounds as a team. Move inside and alternate rounds of burpees and sit ups until you’ve completed 10 rounds […]

3 Rounds
6 Front Squats
6 Press
6 Pull Ups
Rest 1 Minute
3 Rounds
6 Hang Power Cleans
6 Push Press
6 Chest to Bars
Rest 1 Minute
3 Rounds
6 Hang Squat Cleans
6 Push Jerks
3 Bar Muscle Ups

MCx: 155/105
MAx: ring rows, pull ups, chest to bars, 95/65
MVx: bent over rows, ring rows, pull ups (band), 75/55

GOALS + […]

4 x on the 6 Minute
100 Double Unders
20 Step Ups
30/20 Cal Row

MCx: 24″
MAx: 30 attempts, 20″, 24/16 cals
MVx: singles, 14 step ups 20″, 20/12 cals

GOALS + GUIDANCE: The goal is to finish each round in 4:30–5:00, giving yourself at least a minute of rest before the next interval. […]