Brad

Workout of the Day A. 3 Sets: TGU x 2-3 Bar Tap x 10 B. In teams of 2, complete 3 Rounds for time of: Row 60/45 Cals Farmer Carry 400m Bike 60/45 Cals Overhead Plate Carry 400m

Workout of the Day A. 3 Sets: A1: Strict Dip (Rings or Stationary) x 8-10 @ 2111 – Rest 60 seconds A2: Double Under x Max Reps in 30 seconds – Rest 60 seconds B. 3 Sets: B1: Strict Pull Up (Pronated) x 8-10 @ 2011 – Rest 60 seconds B2: Hollow Rocks/Hold 30 seconds

Workout of the Day In teams of 2, with only 1 person working at a time, complete as many rounds and reps as possible in 15 minutes of: Bike, Ski, or Air Runner 30/25 Cals Wallball x 30 Pull Up x 30 (CTB if possible) Rest 5 minutes, then: In teams of 2, with only

Workout of the Day A. 4 Sets: Freestanding Handstand Practice OR Nose to Wall HS Hold x 45-60 seconds Skater Squat x 3-4 per False Grip Ring Pull Up OR False Grip Ring Row x 4-6 @ 2011 B. 4 Sets: Row 500m Rest 3 minutes between *Score is your slowest time. C. SLIPS Practice

Workout of the Day A. 6 Sets: Power Clean & Jerk x 1 Rest 10-15 seconds Hang Clean & Jerk x 1 Rest 2 minutes B. For Time: Row 1000/800m Rest 60 seconds, then: 4 RFT: Burpee Pull Up x 10 STO x 10 (UNBROKEN)

Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1- Muscle-Ups x Max Reps in 45 seconds (Low Ring Muscle Up Progression x 3-4 reps) Station 2 – Bike 500m Station 3 – Wall Walk x 2-3 B. Complete as many Cals as possible in 10 minutes of:

Workout of the Day A. 5 Sets: Deficit Sumo Deadlift x 3-4 @ 30X1 – Rest as needed B. 3 Sets: Complete as many rounds and reps as possible in 6 minutes of: Erg 15/12 Cals Russian KBS x 12 Box Jump/Step Down x 9 TTB x 6 Rest 1 minute between and pick up

Workout of the Day A. Every 2 minutes, for 10 minutes (5 Sets) Front Squat x 2 @ 20X1 B. 3 Sets – From the Floor B1: Alt. Front Rack Reverse Lunge x 12 steps @ 2010 – Rest 90 seconds B2: Pendlay Row x 6-8 @ 3011 – Rest 90 seconds C. 4 Sets:

Workout of the Day In teams of 2, alternate movements to complete as many rounds and reps as possible in 14 minutes of: Muscle Up x 3 Strict HSPU x 6 Erg 12 Cals Rest 6 minutes, then: In teams of 2, partners alternate full rounds to complete as many rounds and reps as possible

Workout of the Day A. 4 Sets: Nose to Wall HS Hold x 30-45 seconds Alt. Cossack Squat x 10 Supinated Hang 30 seconds Double Under x 30-45 seconds B. Complete as many rounds and reps as possible in 14 minutes of: Erg 12/10 Cals Alt. SL TTB OR Alt. SL V-Up x 8 Double