your results...

Press 3×5 Bottoms up KB Press 5×10 21-15-9 Sumo deadlift high pull Box jumps Situps

Front Squat 5/2 x 4 sets 5 Reps at 80% or better, 2 reps at 90% or better 4 Rounds for time 20 Goblet Squats 30 KB Swings 50 Double Unders

Deadlifts 5X8 WOD 3 RDS 10 Ring rows 10 Tricep dips 10 Sit up stand ups

Snatch 3 sets of 2 reps Snatch grip deadlift 2 Hang snatch pull 5-6 sets 2 Rounds Run 200m 20 Wallballs Run 200m 20 KB swings Run 200m 20 Box jumps Run 200m

Deadlift 5×3 Pistol practice 5 Rounds for time 10 Thrusters 10 Chest to bar pullups

Bench Press 5 x 8 WOD: 3 RDS 3 Rope Climbs 10 Burpees 10 Post Slaps 60 SEC. squat holds

Push Press 3 waves of 3/2/1 Run 400m 30 Wallballs 30 Pullups Run 800m 30 Wallballs 30 Pullups Run 400m

Pull ups on the min. x 8min WOD: 3 RDS 10 Jump Squats 20 AB Mat Sit ups 10 Box Jumps 20 AB Mat Sit ups 10 Lunges 20 AB Mat Sit ups

Press 5×5 4 Sets 500m Row 15 Pullups 30 Double Unders Rest 3-4 min http://talktomejohnnie.com/evolve-foods/sustainability

Front Squats 1 RM Wod Run 200 10 Push ups 10 Front squats 10 Toes to Bar