W.U. 

  • 4 LAPS
  • FOAM ROLLING
  • 2 MINUTE JUMP ROPE
  • 15 IRON CROSS

M.O.B. 

3 ROUNDS

  1. 5 BURPEES
  2. 10 PVC PIPE OVERHEAD SQUAT
  3. 15 SIT-UPS

W.O.D. 

    20 AMRAP (as many rounds as possible) 

  • 15 bicep curls M(45lb bar or plate) W(25lb plate or 35lb kb or bar)
  • 15 Military press M(45lb bar or plate) W(25lb plate or 35lb kb or bar)
  • 15 bench or box dips
  • 10 each leg pistols or bench lunge squat
  • 15 sit-ups