Beat the tire

Plank hold

Ball slams

Dips

Walking lunges

Chain drag

Tire flip

45/15   x 4 rounds

Swimmers   3×10 R/L

Soulder complex   3×10

Snatch lowers   3×10

Standing dumbell press   3×10

Laying dumbell chest press   3×10

Preacher curls   3×10

Dumbell louie’s   3×10

Weighted abs of choice   x 150

Front Squat   5×5 (hvy)

Hex Bar Jump Squat   5×20

Walking Lunges   x 100 R/L

Body Squats   x 130

Abs of Choice   x 100

90 Situps

80 Kettlebell swings

70 Body squats

60 Burpees

50 Toes to bar

40 Dips

30 Pullups

20 Torture rings

10 Starfish jumps

Lat pull downs   3×10

Standing dumbell press   3×10

Face pulls   3×20

Close grip bench   3×10

Pushups   2×25

Abs of choice   x  150

21-15-9

Thrusters

Pullups

m=95#     w=75#

***For time***

Low back raise

Beat the tire

Dips

Jumping lunges

“Gene” getups

1 Leg box jumps

Side bends

Renegade row

Wall ball

45/15   X  4 rounds

Hang Squat Cleans   3×15

1 Leg Box Jumps to Pistol   x 25   R/L

Glute Ham Raises   3×15

Kettlebell Swings   4×25   (hvy)

Abs of Choice   x 200

Parking lot run  X 2

Pushups   X 4

Pullups   X 6

Box jumps   X 8

Situps   X 10

Body squats   X 12

Row   X 14 (pulls)

Burpees   X 16

X 5 Rounds for time

100 Pullups
100 Pushups
100 Situps
100 Body Squats

***For Time***