Group warm up

for time:

30 pull ups, 30 push press, 30 ttb, 30 front squats, 30 kbs, 30 wb, 30 dl, 30 ring dips, 30 power cleans, 30 bfb, 30m walking lunge, 30 cal row, 30 alt db sn, 30 push ups, 30 hollow rocks

Group warm up

2mom x 14 – 3 hang squat snatch

Amrap x 15

15 ohs 95/65, 12 ttb, 9 ring dips

WE BACK MOFOS

back squats 5×8 increasing

3 rounds for time

400m run, 10 sq cl 95/65, 10 bfb, 20 pull ups

time cap – 20 min

For time

1 mile run, 100 walking lunges, 100 hollow rocks, 100 air squats

4 rounds

2 min run, 30 walking lunges, 20 walkout push ups, 30 stiff leg good mornings, 20 high bum push ups

1km run, 50 push ups, 40 kb or backpack swings, 30 sit ups, 20 lunges, 1km run

5 rounds

2 min run, 10 walkout push ups, 50 mountain climbers, 20 alt Cossack squats

4 rounds

25 jump squats, 25 push ups, 25 sit ups

4 rounds

60 sec run, 50 mountain climbers, 40 ab bike, 30 jump squats, 20 walk out push ups

5 rft

2 min run, 25 high bum push ups, 25 hollow rocks, 25 jump squats