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Warm Up: Old Man :15 JJ :15 KB DL :15 Split Stance KB Row :15 Banded Pull Apart X 4 :15 Plank :15 Superman X 4 “Tillman” 7 DL (315/205) 200m Run 15 Pull ups 7RFT

Warm Up: Old Man :15 Dead hang :15 ASQ :15 Burpees :!5 Jump Squat X4 Vaughn Strength: 3-3-3-3 FSQ E3M “The Anti-Hero” Relay Format: 20/15 Cal Bike 15 GHD Sit ups/20 Abmat Sit ups 15 Box Jumps 15 min AMRAP Extras: :15/:15 x12 Echo Bike

Warm Up: Old man :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E3M x4 5 Bench 10/10 DB Rows (both in the interval) “Mean” 50 DUs 10 Echo Bike Cal 8 DB Push Press-R 8 DB Push Press-L 1 Min Rest 5RFT Extras: 1min HS Hold Max Rep strict pull ups :90 rest x3

Warm Up: Old Man Banded Pull aparts 7/7 1-arm Bent over Row 50’ OH walk-R 50’ OH walk-L 50’ Walking Lunge 50’ Quad Crawl 6min “Nate“ 2 RMU 4 HSPUs 8 AKBS (70/53) 20 min AMRAP

Warm Up: Old man :15 Dead Hang :15 Push ups :15 Birddogs :15 ASQ x4 Strength: E3M x4 7 Bench 12/12 DB Rows (both in the interval) “Thorny Devil” 15 Box Jumps (Mod-high) 7 MUs (x2 strict pull ups) 20 Hang DB SN (M) 3RFT Extras: 1min HS Hold 15 GHD Sit ups X3-4 Rds NFT Crossover Symmetry

Warm Up: Running Drills Vaughn Warm up Banded Pull a parts Bergner Strength: OTM-15 min 1 CL “Get Shorty” PostWOD OTM-5 min 7 DBL KB FSQ(M) Extras: 3×8 Hip Ext 4min Belt Sqt March