Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Front Squat Building to 60% to 80% for final set of 3 ‍ * 3 Second Pause / Build in...

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Bench Press  Building to 60% to 80% for final set of 3 ‍ * 3 Second Pause / Build in...

Part 1 Buy In: 200m Pinch Carry 4 Rounds 20 Alt Single Arm Shoulder Press 15 Tricep Extensions 10 Lateral Raises Rest 2 mins between...

For Time 90 Cal Bike 100 Box Jumps/Weighted Step Ups 90 Cal Row   1:00 on/1:00 off until complete ‍ Time Cap: 30 Mins

Part 1 In a 12:00 Window 5-7 Building Sets of 3 Reps Sumo Deadlift  Building to 60% to 80% for final set of 3 ‍ * 3 Second Pause / Build...

10 Rounds 3 Clean & Jerks 200m Run 1 Round of "Cindy" ‍ Time Cap: 30 Mins ‍1 Rd Cindy – 5 pull ups, 10 push ups, 15 air squats