30 burpees

2 legless rope climbs

19 single arm db OHS 55/35

820m sledge hammer run

3RFT

rebels18

50 wall balls 20/14

20 shoulder press 95/65

20 box jumps 24/20

20 push press 95/65

20 box jumps

20 push jerks 95/65

20 box jumps

50 wall balls

FT

Great job fellas.. so happy at 545am!

Great job fellas.. so happy at 545am!

 

Happy Birthday Coach!!! You are a man of many hats!

Happy Birthday Coach!!! You are a man of many hats!

 

OH Lunges

6.6.6.6

50 sec work/10 sec rest

Sit Ups

Plank Holds

T2B/Ring

Plank Holds

4RDS

**score is total sit ups and T2B/Ring**db1 db2

DB db3 db4