your results...

A. Bent over row @21X1 5-5 (Easy) 5-5-5-3-3-3 (Tough) B1. Split stance landmine push press 3×6/s, no rest B2. Strict pull-ups 3xAMRAP C. 10 min: 10 Push-ups, 10 DB curl, 10 DB press, 10 Band face pull, 10 Front delt raise, 10 Side delt raise, 10 Rear delt raise

10 Min: 3 Skin the cats, 5 Seated Russian dips for mobility, 1.2.3 Muscle-up catch 10 Min: 1-3 Wall climbs into 30s Wall facing HS hold, 8 Long sitting KB press @40X1, 30s FLR Min 0-5: 800m Run, AMRAP SD Box jumps, Min 5-10: Run 800m, AMRAP Ground to overhead,

A. Front squat @22X1 Work to a heavy set of 4 for the day B1. SL Landmine RDL @40X1 3×8/s, No rest B2. 2KB Step back lunge 3×12, alternating, Rest 60s C. 200′ 2KB Overheaad Carry, 200′ KB Front rack carry, 200′ KB Farmers carry, 200′ Dball/Stone/Sandbag carry

Warm-up (20 min EZ): 800m run, 10 Medball squat cleans, 10 Hollow body to superman, 800m row, 5 KB Snatch + 3 Windmills per side 30s on, 30s off x4 rounds: 1. Ski 2. Wallball 3. Row 4. KB Swing 5. Bike 6. Burpees 7. Double-unders

A1. Half kneeling single arm DB press 3×8, No Rest A2. 2 DB Row 3×20 fast, no rest B1. Push press 5-5 (Easy) 5-5-5-3-3-3 (Tough), No rest B2. 1-arm DB row x6/s, Rest as needed C. KB Complex, 4 sets: 8 2KB Cleans, 8 2KB Front squats, 8 2KB Push