Core Crusher - 10 Min AMRAP
15 - Candlestick to sit-ups
30 - Russian Twists
15 - V-ups
30 - V-UP slides

Workout 1a - 12 Min AMRAP
10 Hang DB Snatches or 10 Hang KB Swings EA
10 Press Ups
20 Air Squats

Add 2 reps each round

Workout 1b - 15 MIN EMOM
Min 1 - 15 UP Downs
Min 2 - 8EA DB/KB Push Pre...

x4 rounds

10 Floor Thrusters
20 Crunches
30 Mountain Climbers
40 Side to side ankle touches
50 second plank hold

Bicep Curls / DB is single arm curl 12 EA / KB curls is 24 with a towel
Z presses 10 Each arm
Bent over rows 15 each arm
Bulgarian Split Squats 10 each leg
Thrusters 10 EA

5 rounds work on tech, score = the reps completed

Complete - 50 reps of hand stand push ups

Complete - 50 reps of Pistol s...

45 Min Cap

5 RFT:

16 Man Makers - 8 Each Arm
15 Burpees over DB or KB
14 Goblet squats

rest 3 minutes

3 RFT:

16 Man Makers - 8 Each Arm
15 Burpees over DB or KB
14 Goblet squats

rest 2 minutes

1 RFT:

16 Man Makers - 8 Each Arm
15 Burpees over DB or KB
14 Goblet squats

Workout

12 Minute EMOM (40 on, 20 off)

Min1 - Plank
Min2 - V- ups
Min3 - Bicycle twists
Min4 - Toes to hands

Workout

50 HSPU's / 80 HRPU's
50 air squats
40 HSPU's / 60 HRPU's
50 air squats
30 HSPU's / 40 HRPU's
50 air squats
20 HRPU's / 40 HRPU's
50 Air Squats
10 HRPU's / 20 HRPU's
50 Air Squats