your results...

In 20 minutes perform Bridge run, Rounds of: 5 KB Snatch /arm, 5 Rev. lunge with twist /side, 5 Hollow body/superman 3 Rounds NFT: 8-10 Front squat @2020, 15 Push-ups, 8-10 Pistols, 15 Box jumps, 8-10 Dead-lift @2020, 15 Pull-ups, 8-10 KB swings, 15 Box jumps

In 20 min perform Bridge run Rounds of: KB swings x10, Reverse lunge + jump x3/side, Pistols x3/side RFESS 4×4-6 Starting at finsih wt. from last week -Last week of this progression. 20-15-10: 200m run, Box jumps, Push-ups, Wall-ball

5-10-15-10-5: Band pulls, Draw the sword, Handstand hold for seconds A. Weighted chin-up 2RM B1. Bench press 5×5 B2. DBL Kb row 5×8 Alternating on the minute x10 minutes 8 Push press, AMRAP gymnastics kip pull-ups

In 20 minutes perform Bridge run, Rounds of: 5 KB Snatch /arm, 5 Rev. lunge with twist /side, 5 Hollow body/superman 30 min @ moderate effort: Sled drag fwd/bkwd, 30 Walking lunges, 200m sandbag carry, 15 Push-ups, 15 Sit-ups

A. Box Front squat 2RM B1. Deadlift vs. bands 5×5 B2. AHAFP KB swings 5×12 C1. Ring rows 3×12 C2. Band pulls 3×50 D. PLANKS!