Overhead Squat: 1-1-1-1-1 Then Death By Pullups

“FRAN” (YAY) 21-15-9 of: Thrusters (95/65) Pullups

3 Rounds For Time: 400m Run 30 Situps 30 KTE

20 min amrap: 10 180 degree jumping squats 20 pushups 30 double unders every 5 minutes, 400m run

For Time: 8 Rounds of Below 400m Run 6 Rounds of Below 400m Run 4 Rounds of Below 400m Run Rounds of: 5 KB Swing/Goblet Squats (53/35) 10 Pushups 14 Sledgehammers (7/arm)

Snatch 5-5-5-3-3-3 Then 3 Rounds For Time: 10 Snatches (65/45) 200m Run 10 Box Jumps (24/20)

15 Min AMRAP: 3 Back Squats (70% or 1RM) 2 Rounds of: 3 Burpees 6 Pushups 9 Box Jumps

Partner Workout For Time: 250m Row 25 Burpees 2 200m DB Weighted Runs (20/10) 25 Weighted Situps (20/10) 2 200m DB Weighted Runs (20/10) 25 Burpees 400m Run Each team member must complete each task before moving on to the next movement. Only one team member can be working at a time. The resting team… Read More

Hero Workout in honor of 9/11 — “Mr. Joshua” 5 Rounds for time: 400m Run 30 Sit ups 15 Dead lifts (250/150)

20 Minute AMRAP: 15 DB Push Presses (40/25 each arm) 25 Double Unders 15 DB Floor Presses (40/25 each arm) 25 Double Unders