HIIT

Saturday HIT

Men/Women 10min EMOM 3 Strict Pull-Ups 3 Box Jumps 36″/30″ 1 Thruster 135/85 (go heavier if you can) Rest 2 minutes (switch) 10min EMOM 1 Muscle-Up/1 Man-Maker 5 Burpees 5 Slams 50/30

HIIT

Rowing

Men/Women 3 Rounds: 1,000m/900m Row 2 Rounds: 12 KB Cleans 55/25 12 DB Overhead Sit-Ups (1 DB held by both hands) 12 1-Arm Thrusters 10% (total) 8 Toes to Bar/10 Knees Up

HIIT

Tuesday HIT

Men/Women Strength: 5 x 2 Squat Cleans (position 2) at 70% + 10 pounds HIT: 5 Rounds: 4 Sit-to-Stands/3 Man-Makers 20% 5 Push-Ups 6 Slams 50/30 7 DB Push-Press 20% Beginner: HIT: 5 Rounds: 4 Burpees 5 Push-Ups 6 Slams 30/20 7 DB Push-Press 10%