Rest Day.  

“Kelly” 5 RFT: 400m Run 30 Box Jumps, 24/20 30 Wall Balls, 20/14 You choose: 30 chest to bar pull ups OR 15 muscle ups *every time your drop, break 1 minute  

In teams of 3 complete: “Kettlebell Hell” 1. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Snatches from the hang in the remaining time. Rest 1 minute 2. In 3 minutes complete: 25 KB Swings 15 Burpees AMRAP of 1-arm KB Clean and Jer... Continue Reading

1. Squat 1RM Front Squat Accessory Work – Demo video 3 rounds of: 10 Hip Thrusts 10 Strict C2B pull ups 10 Double KB/DB Stiff Leg Deficit Dead Lifts 10 Double KB/DB Bent-over Row You choose the weights. This is NOT for time, but move with purpose. Rest ... Continue Reading

For Time: 1 mile Run 50 Wall Balls, 20/14 40 BJ, 24/20 30 Burpees 20 Power Snatches, 135/95 Extra Credit: Accessory Work A.  3×10 KB Bent Over Rows B.  3 sets of 20 weighted supermans C. 100 Face Pulls with a band – Demo video