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A) Front Squat
build to a tough 3 @12×1 reps in 12 minutes

B1) push press-5 reps
-rest 1 minute-
B2) DB box step up-14 reps
-rest 2 minutes-
X 3 sets

C) 3 sets
Max kipping Toes to bar
rest 1 minute between sets


5 rounds for time
10 Deadlifts 225/155
15 Wall balls 20/14

-rest 5 minutes-

2 rounds for time
30 push ups
30 box jumps 24/30

3 rounds
10 seated DB shoulder press on box
10 single arm DB rows-each arm
side plank -:45 each side


In 15 Minutes: Build to a Max

8 Rounds Alternating with a partner or a group of 3-4
3 Snatches @ 80-85% of your Max for the day
12/10 Calories on the Assault Bike

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