10-1
deadlifts

30 double unders after each round

3x

10 Burpees
10 Cal bike
2 MU

3 RFT

10 Split Jerks
15 Sit ups
200m run

5 RFT

5 thrusters
10 pullups
15 burpees

3x

500m row
12 deadlifts
21 box jumps

4x

11  dumb bell push ups
13  dumb bell front rack lunges each leg
11 t2b

3x

10 power cleans
15 bar jumping burpees

Friday Fun...

Deck of Death...

5x

5 ring dips
10 dead lift
20 box jumps

5 x

10 SA Dumbell Snatch (each round dumbells get heavier)
2 MU

10 x

100m run
15 wallballs

30 squat cleans
50 t2b
100 double unders

Friday at the Fights!

5x

5 KB Clean and Jerks Left arm
10 Sit ups

5 KB Clean and Jerks Right arm
10 Sit ups

4 rounds - 20 minute cap

7 strict pulls
11 cal bike
15 box jumps
19 cal row
23 air squats

21-15-9

ring dips
ovhs
hand release push ups

5x

100m run
10 squat clean thrusters
15 kb swings
100m run

*rest 2 min*

'Funner" Fun Friday

25 cal row
25 box jumps
25 OVH lunge left arm
50 Kb swings
25 OVH bottoms up KB lunge right arm
25 box jumps
25 cal row

3x

10 deadlifts
50 DU

4 x

5   BMU
10 OVH Lunges
15 Sit ups holding a 10# plate

5 x

5 lateral box jump over burpees
100m sprint