For time: 21-15-9 Push up Pull up Then, 1 mile run Then, 21-15-9 Push up Squat   *Optional: bring and wear your own weight vest   Accessory work: 2 to 3 rounds: 10 Pallof Presses (each side) 10 Hollow hold with banded pull downs 10 Hollow hold with banded pull overs ...

E2M Push Press 3-3-3-3-3   *Increase weight each set   For Time: 200m Farmer carry 70/44 50m Walking lunges 10 T2B 5 Wall walks 10 T2B 50m Walking lunges 200m Farmers carry 70/44   Accessory work: 3 x max GHD Sit ups 100 Hello Dolly (Scissor kicks) ...

“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *7 minute time cap   3 Rounds: 15 DB Snatch 40/25 (each arm) 200m Run 10 Burpees 5 Muscle ups *Scale to 10 reps of your highest pull up progression *15 minute time cap   Accessory work: 50...

E2M Back Squat 3-3-3-3-3   E2M Deadlift 3-3-3-3-3   *Increase weight each set   :5 AMRAP Max distance Farmer carry 70/45 *Use 200m course *Use 50m course for final minute   Accessory work: 3 x 15 Banded clams 150 Glute bridges ...

10 minutes to find: Max weight Pull up (any grip) Max weight Ring dip   For time: 10 HSPU 20 Wall Ball 30/20 200m Run 15 Ring dips 30 Wall Ball 20/14 (11’/10’) 200m Run 25 Push ups 50 Wall Ball 20/14   Accessory work: 3 x 10 Hollow hold with banded pull downs 3 x 10 Hollow hold with banded...

“Flight Simulator” Unbroken double unders in 5 rep increments up to 50, then back to 5. MUST stop b/t sets *5 minute time cap   E30S x 8 1 Squat Snatch @ 65% :2 Rest E30S x 6 1 Squat Snatch @ 75% :2 Rest E30S x 4 1 Squat Snatch @ 85% :2 Rest E30S x 2 1...