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4 Rounds and a Rowing Dessert

Complete 4 Rounds for Time:

Run 400 meters

10 Push-ups

6 Squat Snatch (95/65)

*Rest 5 Minutes


Row 4 Minutes for Max Distance

Handstand Walks & 20 Minutes of Fun!

15 Minutes of Handstand Walk Practice




20 Minute AMRAP:
10 Wall Ball Shots(20/14)

20 Sit Ups

30 Kettlebell Swings (50/35)

40 Lunge Steps

50 Double Unders


C&J EMOM + 5 Rounds

8 Minute EMOM
1 Power Clean + 2 Split Jerks
*Up to 80% of 1RM Power Clean



Complete 5 Rounds for Time:
5 Power Cleans (155/105)
200 Meter Sprint

Mondays are the Best!



Every 30 Seconds for 4 Minutes:

1 Ring Muscle-up OR

2 Strict Pull-ups + 2 Strict Ring Dips


Complete for Time:

100 meter Farmer Carry (40/30)

20 Pull-ups

30 Slam Balls (30/20)

40 Box Jumps (24/20)

50 Kettlebell Swings (50/35)

40 Box Jumps 

30 Slam Balls 

20 Pull-ups

100m Farmer Carry

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