Workout

For load:

Bench press
3-3-2-2-1-1-1

__________

Recipe of the Month

A simple, easy treat! Give these chocolate peanut butter date balls a try… subbing roasted almonds for peanuts is a tasty alternative as well.

Workout

For time:
21 deadlifts (225/155 lb)
175 ft handstand walk
15 deadlifts
125 ft handstand walk
9 deadlifts
75 ft handstand walk

Rest day or make-up day

Workout

In teams of 2, “I go, you go” style, complete as many reps as possible in 20 minutes of:
10 burpee box jumps (24/20 in)
2 clusters (135/95 lb)
10 burpee box jumps (24/20 in)
4 clusters (135/95 lb)
10 burpee box jumps (24/20 in)
6 clusters (135/95 lb)
10 burpee box jumps (24/20 in)
8 clusters (135/95 lb)…

Each partner completes each round before moving on. Add 2 reps to the cluster to each round.

Workout

As many reps as possible in 20 minutes of:
200m run
3 snatches (185/125 lb)
200m run
3 snatches (185/125 lb)
200m run
2 snatches (205/135 lb)
200m run
2 snatches (205/135 lb)
200m run
1 snatch (225/145 lb)
200m run
1 snatch (235/155 lb)
200m run
1 snatch (245/165 lb)

Workout

In 4 minutes for max reps:
30/20 cal air bike
200m farmers carry (70/53 lb)
Max reps air bike cal in remaining time

Rest 4 minutes

As many reps as possible in 4 minutes of:
100 ft sled push
Cal ski erg

Rest 4 minutes

As many reps as possible in 4 minutes of:
D-ball over-the-shoulder (100/70 lb)
Toes-to-ring*

*Reps must be equal between movements

Rest day or make-up day

Workout

3 rounds for time of:
30 chest-to-bar pull-ups
30 wallballs (20/14 lb)

Workout

For load:

Power clean
7-5-3-1-1-1

Workout

For time:

10k bike