10 Min to establish 1RM Deadlift Then For time: 1×40 T&G DL @ 43% 1×30 T&G DL @ 48% 1×20 T&G DL @ 53% 1×10 T&G DL @ 58% Rest as much as needed between sets. If a set of touch and go deadlifts are not completed successfully, rest and then attempt again from the…

Teams of two, 14 Minute AMRAP of: 200 Double Unders 100 Toes to bar 100 GHD Sit-ups 200 Squats Complete in any order. Once a movement is started, that movement must be completed before moving on. 1 Partner works, the other rests.

10 Min to establish 1RM Back Squat Then: 4 Rounds for time of: 20 Pull-Ups 20 OHDB Walking Lungs 35/20 (single DB) 20/15 Cal Assault Bike or 25/20 Cal Row 17 Min time cap.

For time 27-21-15-9 of: Bar facing burpees Sumo Deadlift High Pull 75/55 16 minute cap.

Athletes, we are starting a lifting cycle, so this week we will be doing three 1RM lifts. Lift heavy and get ready. 10 Minutes to establish: 1 RM Bench Then: 7 Minute AMRAP of: 5 Shoot Throughs 3 Wall Cast

For time: 7 cycles, each cycle is 7 bear complexes 115/80 Note: If you drop before you complete a cycle, you have a 15 rolling burpee penalty, immediately.

Teams of 2, 15 Minute AMRAP of: 50 Kettlebell Swings 53/35 50 Wall Runs 50 Alt. Pistols *100 run everytime partners switch

For time: 1000m Row 50 Pull-Ups 25 Overhead Squats 135/95 Cash out: 100 Flutter Kicks

For time: 75 Mountain Climbers 50 Double Unders 25 V-Ups 50 Double Unders 75 Medball Russian Twists 20/14 50 Double Unders 25 Sit-Ups 12 Minute time cap.

4 Rounds for time:  400m Run 25 WallBalls 20/14 @ 10/9′ 25 Jumping Lunges

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