find a heavy 10 rep


Min 1: 12 Toes To Bar

Min 2: 14 Wall Balls

Min 3: 16 Hand Release Push Ups

Min 4: 8 Lunges each leg


Shoulder Mobility

Strict Press


4 Rounds for Time

500 meter row

10 Hang Cleans 135/95

8 Chest to Bar Pull Ups


 Tabata 8x

Kettlebell Swings 53/44

Cal Row


Sit Ups

Box Jumps



Front Squats 



Snatch x1

Hang Snatch x1

Overhead Squat x1

( If you can't OHS, perform an extra Hang Snatch)


800 meter run

10 Curtis P's

60 Double Unders

8 Curtis P's

50 Double Unders

6 Curtis P's

40 Double

*It has been awhile since we have done Curtis P's. Here is a video on how to perform this awesome movement.


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