9am Kash Karisa Outside! Bring a friend to tackle the Bear Complex.

Buy in: Tabata double unders. Mobilize.

30 minute AMRAP of: Run 400 meters, rest 1 minute. Record total number of 400's.

Buy in:7 reps Behind the neck band press, Band OHS, Band OH Reverse lunge, Band Pull apart. Mobilize.

4 stations, 2 minutes per station. Flow through each one ala Fight Gone Bad then rest 2 minutes. 3 rounds.

2 minute AMRAP-

1-arm dumbbell/kettlebell complex. 

3 reps each: Hang power snatch>Reverse lunge>Overhead Squat >Single-leg RDL>Push Press.   

Finish one movement before switching to another. Complete all reps on a given side before switching hands.

2 minute AMRAP-

Row for Calories

2 minute AMRAP-

Box Jumps/Step Ups

2 minute AMRAP-

ABMAT Sit-ups

Rest 2 minutes 

Repeat 2 more times.

Record total reps because counting is the point. /s

Buy in:Run the Southern Star loop. 10 reps band shoulder complex, band pull aparts and no-money drill. Mobilize.

5 rounds for max reps of:

Bodyweight bench press (50% of bw for women)

Pull-ups.

Buy in: 5 Turkish Get Ups/side. Mobilize.

For time complete:

27 Thrusters 65/95#

27 Bar-Facing Burpees

21 Thrusters 75/115#

21 Bar-Facing Burpees

15 Thrusters 85/135#

15 Bar-Facing Burpees

9  Thrusters 95/155#

9 Bar-Facing Burpees