Front Squat12 x 2@75% 1 rep max 60 seconds rest 4 rounds:50 Air SquatsRun 400m

Complete as many rounds of the following as possible in 20 minutes: 30 pound Pull-ups, 4 reps30 pound Ring Dips, 8 reps30 pound Lunges, 16 reps Add 30 pounds to your body weight anyway you choose, dumbbell, vest ect. Post rounds completed to comments.

Complete 5 rounds of the following:95 pound Power Snatch95 pound Overhead Squat The each interval is 37 seconds of work followed by 12 seconds of rest. On the call of rotate move to the next station for the best score. The score is the total number of reps completed. Post reps to comments.

Hang Snatch 1-1-1-1-1 3 Rounds for time:50 Double Unders50 Anterior Reaches50 Sit-ups Post time to comments.

Front Squat5-5-5 Complete as many rounds of the following as possible in 15 minutes. 3 Front Squats, 1/2 1 rep maxL-Pull-ups, 3 reps Add 3 reps to each exercise each round. When you can no longer completeboth exercises unbroken reset the rep count to 3 and begin again. Yourscore is the total number of reps completed. Post load and rounds completed comments.

As a team complete as many rounds of the following as possible in 25 minutes: Anterior reaches, 40 reps18″ Jump Touches, 35 repsLunges, 30 repsBody rows, 25 repsDumbbell Deadlifts, 20 repsPush-ups, 10 reps

“Nicole” Complete as many rounds in 20 minutes as you can of: Run 400 metersMax rep Pull-ups Post number of pull-ups completed for each round to comments.

Complete as many rounds of the following as possible in 18 minutes: 35 pound Dumbbell Swings, 20 reps30 Anterior Reaches50 foot Bear Crawls Post rounds complete to comments.

Hang Snatch 2-2-2-2-2 Back Squat10×2 @85% 1 rep max 60 seconds rest

Complete 6 rounds of the following:20″ Box Jump35 Pound Push Press The each interval is 35 seconds of work followed by 12 seconds of rest. On the call of rotate move to the next station for the best score. The score is the total number of reps completed. Post reps to comments.