4 rounds 45 seconds work 15 seconds rest 10 ft weighted bear walk, frwd n bkwrd Overhead swings Med ball sit ups Surrender lunges Floor wipers

10 minutes to build a heavy Must be unbroken Five kettlebell cleans plus Five kettlebell goblet squats Four rounds building sets 10/10 alternating lateral lunges 10 dumbbell bridge presses 10/10 alternating kettlebell Rows AMRAP6 15 kettlebell swings 30/30 mountain climbers

3 rounds-building sets 30 second handstand hold 20 ring rows 10 ball slams Strict press-Heavy 3 Then 3x1@90-100% 3 Rounds-Building sets 10 lateral raises Max pull ups 10 barbell curls Max push ups Mixed Tabata Wall ball Dbl kb row

Circuit posted on whiteboard

Rx-delta, scaled-straight 4 rounds 100 meters of each Run Row Run Ski then three rounds of 200 m of each Then two rounds, 300 m of each Then one round 400 m of each

5 round-building sets 9/9 single arm rows 6 bench presses 30 second hollow hold 3 round-building sets Max chin ups 10 hammer curls Max push-ups 10 db skull crushers Conditioning Mixed tabata Seated db cleans Dips

5 rounds-Buioding sets 3/3 alternating jumping lunges 6 back squat 9/9 russian twists 3 rounds-building sets 10/10 single leg hip thrust 8 db leg curls 6 heal elevated goblet squats Conditioning 2 rounds 45 second bike sprint-High gear 15 second rest 45 second max air squats 15 second rest 200 meter run Rest Round two begins at four minute, mark

50 minute clock Buy in 1 mile run Then AMRAP In remaining time Two Burpee box jumps 200 m run Two Burpee box jumps 20 foot sled push 20 foot sled pull Two Burpee box jumps 20 sandbag, reverse lunges

Circuit On whiteboard

Strict press-Heavy 9 Then 3 rounds 9 double kb rows 100 ft farmers carry 6 strict presses Max hand release push ups Mixed tabata Left arm dumbbell snatch Right arm dumbbell snatch Mountain climbers Extra 50 barbell curls 50 dips

Front squat-Heavy 9 Then 3 rounds 9 strict toes to bar 6 front squats Conditioning 3 rounds or 12 minutes 400 m run 10 burpee box jumps 20/20 split squats