Front Squat

Then…

50 DU

800 m Run

Then

3 Rounds of:

10 Plyo Push Ups

10 Back Squats

10 Toes2Bar

Then

800 m Run

50…

Perfection is not attainable, but if we chase perfection we can catch excellence.

Vince Lombardi

Snatch Push Press + Snatch Balance

Then…

6 Rounds of

8 Deadlift 

12 Box Jumps

30 Double Unders

Your toughness is made up of equal parts persistence and experience. You don’t so much outrun your opponents as outlast and outsmart them, and the toughest opponent of all is the one inside your head. 

~ Joe Henderson 

Front Squat

Then

4 Rounds of…

Row 250  

15 Wall Balls 

10 Push ups

5 Burpee Pull ups

Rest 1-2 min btwn rounds

When you focus on problems,

you'll have more problems.

When you focus on possibilities,

you'll have more opportunities.

3 Rounds  of

10 ring or bar dips

50 DU

Then…

3 Rounds of:

Run 800

10 HSPU

15 Burpees

20 KBS

“The road to Easy Street goes through the sewer.”

~John Madden |

3 Rounds for awesomeness of…

10 Pistols 

3-5 muscle ups or 10 ring or bar dips

Then…

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Expect problems and eat them for breakfast.

-Alfred A Montapert

Back Squat

Then…

21-15-9

OHS

Bar Facing Burpees

Toes2Bar