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Main - SportView Public WhiteboardWarm-upPart A10 Mins of Muscle Up ProgressionsPart BMetcon (AMRAP - Rounds and Reps)15 min AMRAP -15 cal row -12 box jump overs (24/20) -9 KB Swings (24/16)Part BPost-wod core Tabata- hollow holds Tabata- v ups...

Main - Basic TrainingView Public WhiteboardWarm-upPart AMetcon (Time)10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) 200m Run *run after each set of thrustersPart BPost-wod core Tabata- hollow holds Tabata- v ups...

Main - Basic TrainingView Public WhiteboardWarm-upMetconMetcon (Time)50 Rounds For Time -1 Burpee -2 Air Squats -3 Slam Balls *Every 4 Mins, hold :30 plankPart CPost-wod core -60 sec plank -100 bicycles -50 sit ups -100 bicycles -60 sec plank...

Main - SportView Public WhiteboardWarm-upPart AMetcon (Time)5 RFT -6 hspu -8 front squats (135/95) -10 ttb -12 dead lifts (135/95)Part BPost-wod core -60 sec plank -100 bicycles -50 sit ups -100 bicycles -60 sec plank...

Main - Basic TrainingView Public WhiteboardWarm-upPart A3 Cycles - :30 Hollow Hold, :30 Plank Hold, :30 RestPart BMetcon (AMRAP - Rounds and Reps)15 min AMRAP -20 cal row -15 box jump overs (24/20) -10 wall balls...