3x
20 kb swings
20 goblet squats
20 sdhp
20 front rack lunges
20 calbike

4x

48 double unders
12  cal on bike
12 deadlifts

3x

30 wallballs
15 pullups
10 sit ups

21-18-15-12-9-6-3

Dumbbell Front Squats
Burpees

5x

6 single leg box jumps
100m run
3 BMU

5x

10 Power Cleans

15 Wallball shots

21-15-9

KB SWINGS
KB SDHP
200 m row/run

21-15-9

deadlifts
ring dips

EMOM
3 BURPEES

4x

10 sandbag clean and jerk
      2 OVH step ups after each clean and jerk
10 strict pullups

21-15-9

Thrusters - each round add more weight
Calories on bilke

4x

17 kb swings
20 fr rack lunge

Rob with a Pistol :)

10-1
Roll Over Burpee
Pistol Squat

21-18-15-12-9

Power Snatch
Wall Ball Shot
K2E

Happy Thanksgiving...

Friday fun...

21-15-9

dumb bell dead lift
dumb bell push press
farmers carry

5x

5 bulgarian split squats
4 push ups
3 bar muscle ups

3 rounds

14 slam balls
12 burpees