What can I say, except "you're welcome?" 

Buy in: 4 sets of 25 double unders. Today is the day to improve your double-unders. Practice. We talkin bout practice. Mobilize.

In 5 minutes Row as many calories as possible

Rest 1 minute

In 5 minutes Bike as many calories as possible

Rest 1 minute

In 5 minutes Complete as many double-unders as possible

Order is unimportant.

Record total reps

NO 9AM CLASS. See you Monday for Murph + Cookout. Heats will run every 60 minutes. First heat starts at 8:15. Food comes off the smoker about noon!

Buy in: Musical Med-Balls!!! 4 x 25 Double Unders. Mobilize.

Team 2K.

In teams of 3-4 Row 500 meters relay style, 4 times.

Mathletics: Each team member will row 500 meters 4 times which is 2000 meters. Each team will row 6000-8000 meters. 

Record total team time. Preset the rower to count down from 6 or 8000 meters depending on number of teammates.

Buy in: Tabata downdog progression. Mobilize.

Front Squat (This is Week 1 of a new cycle. Add 10 pounds to the weight you used as your one rep max in the previous cycle): 2x5@50,60%. 1x Max reps@65%

Complete 5 rounds for time of:

7 Squat Cleans 85/135

7 Calories Bike OR 10 Calories Row

7 Bar facing non-stepping back or up burpees