Fitness and Performance

Bench press 5×21-15-9 HSPU Toes to Bar (Fitness dumbell push press for HSPU)

Not for time
3 rounds
10-Db side laterals
10-Db front raise
10-Db bent over rear delt flies
3 rounds
10-Db tricep kick backs(each side)
10-single arm banded tricep press down
(Each side)

Fitness and Performance

2 person team Leapfrog rounds 20 min AMRAP 5-Power Cleans 155/105 8-Bar Facing Burpees

Not for time

3x barbell 21s curls
(7 reps at top half of the curl. 7 reps at bottom half of the Curl. 7 reps full range. Change up the order each set.)

3×10-rep DB Hammer Curl 3x 10-20 reps banded curls

Fitness

For Time

Complete in any way or order

40-Chest to bar pullups 80-Cal Row 120-Wallballs 20/14

Performance

For time

Complete in any way

40-Ring Muscle Ups
80-Cal Row
120-Wallballs 20/14

Fitness and Performance

15 min AMRAP
21-Double Unders
7-Front Squat 95/65
7-Toes to Bar

Not for time: 4 giant sets 10-straight bar curls 20-alternating db curls(10R.10L) 10-right arm oh db extension 10-left arm oh db extension 20-banded tricep press downs

Fitness and Performance

3 Rounds
400m Run
18-Deadlift 135/95
8-R-Arm DB S2O 50/35
8-L-Arm DB S2O 50/35

Bonus
3×8-Barbell upright row
3×8-DB side laterals
3×8-db reverse flies

Add 5 dollar late fee

Fitness and Performance

14 min E2MOM
4-Back Squat10x100m Sprint
Rest time takes to walk back

Fitness and Performance

2 person team For Time one person working 50-Chest to bar pullups 50-Wallballs 30/20 100-Sit ups 100-KB Swings 53/35 With E2MOM 10-Burpees(together) Starting at min 10:00 go to 5-Burpees

Bring your dues! The first was 3 days ago

Fitness and Performance

For time:30 box jumps or step ups15 clean and jerks, 65 | 95 lb.30 box jumps or step ups15 clean and jerks, 85 | 135 lb.30 box jumps or step ups10 clean and jerks, 115 | 185 lb.30 single-leg squats(sc: med ball step ups)10 clean and jerks, 145 | 225 lb.30 single-leg squats5 clean and jerks, 175 | 275 lb.30 single-leg squats5 clean and jerks, 205 | 315 lb

Fitness and Performance

5 rounds for time 200m Run 15-OH Squats 75/55 30-Double Unders(sc: 3/1 singles)

(Fitness can do front squat)

Fitness and Performance

14 min E2MOM 5- back squat After EMOM perform a walk out with 5% over 1RM2 person team 1200m Ski Erg 75/50-synchro pushups 50-hang power clean and jerk 135/95