How much weight can you lift in 15 minutes??? BUY-IN: 1:30 Row 30 Wall Squats 3:00 Jump Rope Foam Roller Lacrosse Ball SKILL: Muscle-up/Ring Dip

BUY-IN: Ladders 4 x 6 RHC 33-Burpees Test LIFT: Snatch Push-Press 5 – 5 – 5 – 5 – 5 WOD: 18 – 15 – 12 –

BUY-IN: My Personal Warm-up 4min Mobility WOD SKILL: Max Turkish Get-up #1 WOD: 6 x 200m Repeats (:30 rest) #2 WOD: 25 – 15 – 5

BUY-IN: 1:00 Jumping Jacks 8 – 1 Scale of: Squats/Push-ups PVC Pipe Warm-up LIFT: 7 x 3 Deadlift (working between 70%-75%) *No Touch & Go

BUY-IN: 400m Run Plyos KStar Work WOD: “Nancy” – 5RFT 400m Run 15 Overhead Squats (95/65) *Must touch your Butt to a Medicine Ball or

3 rounds of 15 KB Swings (24/16) 15 Push-ups when complete, run 400M immediately followed by 3 rounds of 15 Wall Balls (20/14) 15 Sit-ups

BUY-IN: Ladders 300m Row 2 Sets of Fence Drills Foam Roller WOD: AMRASS (?? Cutoff) Ladies vs. Men 20 Wall Ball Shots (20/14) 30 Double

When doing back squats there are two distinct ways to place the bar on your back. They are known as the High Bar Back Squat

BUY-IN: Burgener Warm-up LIFT: Max Clean (20min) 0r: 5 x 3 Cleans WOD: 4 RFT (10min) 15 Knee-to-Elbows 13 Sit-ups 11 Hollow Rocks 9 V-ups

BUY-IN: 300m Row 30 Wall Squats (:03 hold each) 20 Strict Pull-ups with Lat Activation and Hollow 5 x :15 Low Hollow Holds WOD: 4RFT