Run
400 Meters For Time

" Sweet Revenge"
21-18-15-12-9-6-3 Reps of Jerks (135, 95)

1 Rope Climb Every Other 1st, 3rd, 5th, and 7th Round

5 Strict Pullups Every 2nd, 4th, and 6th Round

Front Squat
3 x 5 Reps

Bench
3 x 5 Reps

Strict Pull Ups
3 x Max Reps

"Whenever there is enthusiam, there is a creative empowerment that goes far beyone what a mere person is capable of." -Eckhart Tolle

” Suffering Bastard “
800 Meter Run
80 Double Unders
8 Deadlifts (275, 185)
600 Meter Run
60 Double Unders
6 Deadlifts
400 Meter Run
40 Double Unders
4 Deadlifts
200 Meter Run
20 Double Unders
2 Deadlifts

POST YOUR SCORES BELOW!

"If you have knowledge, let others light their candles in it." -Margaret Fuller

“Slumbrew 20″
AMRAP 20:
1000 Meter Row buy in:

10 Burpee Box Jumps (20″)
15 Kettlebell Swings (53, 35)
20 Abmat Sit Ups

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy." -Dale Carnegie

Tabata! 20 Seconds ON, 10 Seconds OFF

8 Rounds Each Movement

Kettlebell Swings (American) 53/35

Medball Cleans

Yoga Pushups

Bicycle Kicks & Reverse Bicycle Kicks

“The Navigator”
5 Rounds For Time:
15 Power Cleans (115, 80)
15 Pull Ups

POST YOUR SCORES TO THE COMMENTS BELOW!

"A person can succeed at almost anything for which they have unlimited enthusiasm.” – Charles M. Schwab, American Steel Magnate

Back Squat
5 x 3, (Pick a weight where you can get 3 reps and stay there for the 5 sets)

Push Press
5 x 3, (Pick a weight where you can get 3 rep and increase the weight each set)

Prowler Push
5 x 40 Meters (or push two lengths of the gym if inside) (Weight should be 1.5 x Bodyweight)
Rest as needed

"Failure is an instrumental part of every success. Whether our life has been a triumph or tragedy can only be judged at its very end." - Daisaku Ikeda

” Loco”
5 Rounds For Time:
10 Deadlifts (245, 165)
40 Double Unders

“There is only one corner of the universe you can be certain of improving, and that's your own self.” -Aldous Huxley

"Manhandler"

5 rounds of AMRAP 3 mins

3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 Kettlebell Swings (53, 35)

Rest 1 Minute Between Rounds.

"A great human revolution in just a single individual will help achieve a change in the destiny of a nation and, further, will enable a change in the destiny of all humankind." - Daisaku Ideka