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1. Push Press - work up to a 3RM for the day2. 4 x 200m repeats rest 2x the time it took to complete the sprint3. Abs - Accumulate 100 total reps from the following movements: GHD sit ups, T2B,…

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1. Row 1k - TEST2. With a Partner Complete AMRAP 205 Pull ups10 Burpees15 Deadlift, 225/155Only one person working on the AMRAP at a time. The second person will be rowing for max distance on the rower. The partners switch…

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1. Bench Press - work up to a 5RM for the day2. 21-15-9 for timeFront Rack Lunges, 135/95Ring Dips11am ONLY - Hero WOD Mike "Dork" Kennedy:For time33 Back Squat, 225/15515 Burpees33 Deadlift, 225/15515 Burpees33 OH Swings, 32kg/24kg15 Burpees

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1. Back Squat - 4 x 2, work up to a heavy double and then drop down to 90% of that weight and perform 4 sets of 2 reps at that weight.2. For time100 Alternating DB Snatch, 60/4050 Mountain Climbers25…

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1. Clean - work up to a max double for the day (18 minutes)2. Handbalancing - 5 minutes to practice walking on your hands3. 30-20-10 reps for timeDouble undersKnee to elbows

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