A.  Deadlifts – 5 x 3 w/90 Sec Rest  B.  5 Rounds AFAP 200M Run 10 x Deadlifts 185lb/135lb (Advance @ 225lb/185lb)   20 x Push-ups (Advance Ring push-ups)   -Post results under comments    Read more

A.  3 x Attemptsfor a Max Clean&Jerk  B.  Jackie  1000M Row  50 x Thrusters @ 45lb/35lb (Advance @ 95lb/65lb)  30 x Pull-ups (Advance x 20 Muscle-ups)  -Post results under comments  Read more

A.  20 Minutes of Skill work  B.  Tabata Intervals- 20 Seconds of work followed by 10 Seconds of Rest  8 Rounds EACH of the following Row  Sit-ups  Push-ups  Air-Squats  -Post results under comments   Read more

A.  In groups of 3-4 Complete Waterfall style:   25 x Calorie Row  30 x Burpees on 25lb plate  35 x Push Presses @ 95lb/65lb (Advance 115lb/85lb)  40 x Jumping Pull-ups (Advance 40 CTB)  45 x Wallballs @ 20lb/14lb  50 x Double-unders or 100 singles (Advance UB)  2011 Regional Rules/Template for final Team Chipper  -Post results under comments  Read more

A.  Bulgarian Split Squats – 4 x 8 (Right/Left Heavy) – w/60 Sec Rest B.  12 Min AMRAP 15 x Swings @ 1.5 pood/1 pood (Advance American @ 2 pood/1.5 pood) 12 x  Over the box jumps @ 20inch/16inch (Advance Burpee over the box jumps)(4 x 45lb stacked plates or 3 x 45lb stacked plates) 9 x T2B  C.  Mobility  -Post results under comments  Read more