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031014

1. 21-15-9PullupsDeadlift, 225/1552a. Pistols - Accumulate as many quality reps in 10 minutes2b. Ring Dips - 4x3 AHAPNote:2a/2b - perform 5-10 reps of pistols then immediately perform 1 set of Ring dips

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030914

"Filthy Fifty"50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 poodWalking Lunge, 50 steps50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees50 Double undersnotes:Scale as needed to:40 reps30 reps25 reps

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030814

1. AMRAP 5 15 Back Squats, 135/95 10 Pull ups rest 5 minutes 2. AMRAP 5 30 Ball Slams 10 Burpees 3. Midline Work - 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP) Notes: 1.…

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030514

1. Back Squat – 5×2 - work up to a challenging double and then hold for 4 more sets.2. Pull up Ladder3 rounds of following cycle:7 pull ups654321Rotate with a partner or a few to allow rest between sets

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