Workout 4 RFT 40/30 Calories (row or bike) 5 D-Ball over the shoulder (100/60) 100M Carry w/ D-Ball (or two laps of gym) 30 sec Bear Hug Hold w/ball or sandbag (no hand/arm holding) *2rds [...]

Strength A Front Squat 5 x 5 @ 70%+ *All sets should be over 70%. You can add weight (and treat it as 5-5-5-5-5) or stay at the same weight (as 5 x 5, as [...]

Workout 10-9-8-7-6-5-4-3-2-1 American KB Swings (70/53) Box Jumps (24/20) **Completed as 10 swings, 10 box jumps, 9 swings, 9 box jumps, etc.. ending with 1 swing, and 1 box jump. **Goal time is sub 8 [...]

Workout 3 RFT 20 Pull ups 50 Double Unders 15 DB Hang power cleans (mod/heavy) 15 Burpees **Rest 2 min after rounds 1 and 2. *Your score is the total time after all 3 rounds, [...]

REST DAY! Get outside and do something fun. Celebrate kittens! Or just relax! See you tomorrow!

Workout EMOM 24 min Min 1 (AMRAP): 4 Dumbbell Thrusters (50/35) 6 T2B 24 Double Under (2:1 singles) Min 2: Rest