Men/Women 18min CAP 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar Thrusters 95/65 HSPU (X2) Wall Balls 20/14

Men/Women 15min CAP 4 Rounds 100 Double Unders/200 Singles (Please scale # to your ability, we encourage Double Unders, even if that means doing less reps) 20 KB swings 70/35 20 Box Jumps 30/24

Men/Women Thursday Bootcamp 25min CAP Partner Workout 2 Rounds: 800m Run Together 30 Burpee Pull Ups/ Burpee Jumpig Pull Ups (each partner does one rep at a time, 30 reps per team) 30 Box Jumps 30/24 (one at a time) 3 Stair Climbs Together

Men/Women (REPEAT) 10min AMRAP 400m Run Clean & Press 135/75 After your run try to get as many Clean & Presses as you can, see if you can beat last week. Then: 10min AMRAP SURPRISE

GO RUN!

Men/Women 16min AMRAP 5 Muscle-Ups/10 Pullups 5 Overhead Squats 135/75 5 Weighted Sit-Ups with 55/30 5 Over the bar burpees Every round increase your reps by 1, thus your second round will be: 6 Muscle-Ups/12 Pullups 6 Overhead Squats 135/75 6 Weighted Sit-Ups with 55/30 6 Over the bar burpees

Benchmark Day Establish your 1RM of Back Squat, Deadlift and Shoulder Press. Finisher TBA

Men/Women 18min CAP 800m Run Then: 4 Rounds 25 Pull Ups 7 Overhead squats 135/75

Men/Women 16min AMRAP 5 Muscle-Ups/10 Pullups 5 Overhead Squats 135/75 5 Weighted Sit-Ups with 55/30 5 Over the bar burpees Every round increase your reps by 1, thus your second round will be: 6 Muscle-Ups/10 Pullups 6 Overhead Squats 135/75 6 Weighted Sit-Ups with 55/30 6 Over the bar burpees

10 Rounds: 10 KB Swings 70/35 10 Ring Dips 10 Overhead Step Ups 45/25