10 minute cut off: 200 feet front rack walking lunge 50 DB box step ups 50 DB presses 200 feet bear crawl

Deadlift 6, 6, 6, 6, 6

2 Rounds: 100 Double unders 20 Overhead squats 100 Double unders 12 Push ups 100 Double unders 20 DB snatches 100 Double unders 12 Good...

5 Rounds: 3 minutes of rowing 3 minutes of rest

Rest Day Enjoy a day of relaxing, see you Monday!

Partner workout, 20 minute AMRAP: 5 push ups 10 walking lunges 20 lateral line hops Alternate, rest while partner goes

5 sets of 5 barbell press and 5 pull ups

3 cycles: 30 KB swings 30 KB front squat 30 KB deadlift 30 KB front squat 30 KB swings 2 minutes rest

15 min AMRAP: 10 Ball ground to OH 15 Sit ups Run to corner of 37th & P

For time: 1-2-3-4-5-6-7-8-9-10 DB Front squats Burpees