WARM UP (5min) MB Warm-Up HIPS (6min) 6min AMRAP (for quality) 10 X-Band Walk (R/L) 5 Hip Hikers per side 10 Rotational Lunges per side METCON (15min) “Saved by the Medball” 3 Rounds max reps: 1min Burpees 1min Wall Balls 1min MB Cleans 1min MB Sit-Ups 1min KB Deadlift

Elite Competition Class Front Squat 5 Reps @ 75% 4 Reps @ 80% 3 Reps @ 85% 2 Reps @ 90% 1 Rep @ 93-95% Rope Climb + Front Squat For Time: 1 Rope Climb, 2 Overhead Squats (185/135) 2 Rope Climbs, 4 Overhead Squats (185/135) 3 Rope Climbs, 6 Overhead Squats (185/135) 4 Rope

Flying into the weekend. Well maybe rowing but its still Friday! Warm Up: 5 Mins 5 Min Circuit for Quality 8 Good Mornings 8 Pendlay Rows 2 Jefferson Curls 8 Burpees Strength: 18 Mins 5 x 1-8 Muscle ups or 10 Pull Ups on the 3:00 *Variations of MU are acceptable Mobility during rest –

Warm Up – 5 Mins 3 Rounds: 10 Kip Swings 5 Banded Thruster 5 Burpees (w/o push up) Hips – 6 Mins 6 Min Circuit for Quality 5 Front Foot Elevated Plate Squats (per side) 5 Eccentric Hamstring Curls 10 Glute Bridges (w/ band) Metcon – 15 Mins 3 Rounds: 7 DB Thrusters 7 Pull-Ups

Hooligans getting weird at Tour de Fat. All the fruit. But no veggies? Warm Up: 5 Mins 20 Air Squats (2 second pause) 200 M Run 50′ Samson Stretch 4 Over Unders / Side Strength: 18 Mins Warm Up Front Squats to First Working Weight (50% x 10, 60% x 5) Front Squats – 5

Warm Up – 4 Mins 4 Min AMRAP: 6 Banded Rows 4 Air Squats 6 Anchor Point T2B Shoulders – 6 Mins 6 Min Circuit for Quality 6 Banded Reverse Flies 6 Total DB Cuban Rotations (light) 6 Banded Victories Metcon – 15 Mins 15 Min AMRAP 5 Ring Dips 7 Knees to Elbow 10