2 Rounds 

1 minute per station

30 second rest after each station

Calorie Row

KB Swings

Pull Ups

Slam Balls

 

ADV - 60+/53 Chest 2 bar pull ups

INT - 53/35

NOV - 35/25

 

8 Minute AMRAP

8 Pull Ups (ADV Chest to bar pull ups)

8 Dumbell Snatches

8 Burpees 

 

MindFrug Friday
35 Minute Time Cap
 
1 Mile Run
10 Hand - Release Push Ups
20 KB Swings (53/35)
30 Pull Ups
40 Air Squats
50 Situps
40 Air Squats
30 Pull Ups
20 KB Swings (53/35)
10 Hand - Release Push Ups
1 Mile Run
 
 
 
 
 

Partner Thursday

10 Minute Time Cap

100 KB Swings

then

60 Pull ups

** Partner Holds Top of Deadlift **

ADV - 155/115

INT - 135/95

NOV - 115/75

 

 

 

 

4 Minute AMRAP

Thrusters

ADV - 115/95

INT - 95/75

NOV - 75/53