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3 rounds for time:40 up-downs1:00 seated L-sit hold (knees bent)– Accumulate a total of 1:00 in the[…]

ANGIEFor time:100 pull-ups100 push-ups100 sit-ups100 squats

Rest Day

5k run or row or 10k bike

Pre-workout:4 sets for load:3 overhead squats– Build to your heaviest set. For time with a partner:20-16-12-8-4:Squat snatches[…]

AMRAP 15 with a partner:10 muscle-ups200-m run with a partner– One partner works and one rests during[…]

Rest Day