AMRAP 10 min
5 Pullups
10 Pushups
15 Air Squats

REST 5 min before next amrap

Deadlift 20-15-10-5 reps. Add weight for each set.

2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups

*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.

Teams of 4
4 Rounds
400m run (others do 30 brp)
20 F.squats 50/35
20 Box jumps
30 Wall balls
-2 min rest-
4 Rounds
300m row
30 kbs 24/16
30 Sit ups
30 HR push ups
-2 min rest-
Split team in half. Other two does
9-7-5
Thrusters 35/25
Pull ups
and other two
9-7-5
Burpee box jumps
Thrusters 35/25
Then straight to
80 Synchro KBS 24/16
For tine

Box jump, find max height

10 min OBSTACLE COURSE

In teams of 4 ppl
8 min X 3 to complete
2 mins to recover between
someone ALWAYS working on those meters!
Suggested to use Reps as your timer to switch exercises b/w partners

2500m ROW
200 Jumping Pull Up
200 Hollow Rock

2000m SKI
200 BB REV Lunges (55/95)
400 Ring Elevated Knee March (total Reps)

1.24 CURVE
200 Bench Elevated Bear SQs
400 Knee Banded Clam Shells (total reps - direct eye contact required)

Monday

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Ring Pull Ups in false-grip 5 reps
Strict Ring Dips 5-7 reps
One-Arm DB Overhead Squats Dx (light weight) 10 reps
One-Arm DB Overhead Squats Sx (light weight) 10 reps
Strict Toes to Bar 5-7 reps

For time:
150 Double Unders
40 Pullups
20 Thrusters 60/40kg
40 Toes-to-bar
150 Double Unders

OPEN GYM 8:15 to 9:30