3 RDS
400 MT RUN
21 KB SWINGS35/55
12 PULL UPS

LIGHT GRACE
30-CLEAN AND JERK 85/115

COACHES CHOICE
EXTRA CREDIT
SLED PULL

4 RDS
15 D/L 95/135
10 HANG POWER CLEANS
5 FRONT SQUATS
400 MT RUN

BUY IN
1 MILE

4 RDS
20 DUBS
10 TOES TO BAR

BUY OUT
800 MT RUN

BUY IN
1 MILE

4 RDS
20 DUBS
10 TOES TO BAR

BUY OUT
800 MT RUN

2 RDS
12 SQUAT SNATCHES
6 HSPU (RX+ STRICT)

2 RDS
10 STOH
5 RING DIPS ( RX+ RING MU)

2 RDS
14 POWER CLEANS
7 BOX JUMPS ( RX+ 24/30)

RX 75/115
RX+ 95/135

40-30-20-10
SIT UPS
HAND RELEASE PUSH UPS

2 RDS
600 MT RUN
30 WALL BALLS ( EVERY TIME YOU STOP 5 DECK SQUATS)

3 RDS
200 MT RUN
10 KB SWINGS 35/55 (55/70 RX+)

3 RDS
200 MT R0W
10 PULL UPS ( CTB RX +)

3 RDS
30/15 BIKE CAL
10 FRONT RACK LUNGES 65/95 (85/115 RX +)