Daily updates

"Ride The Pine"

5 Rounds For Time: 

10 Dumbbell Bench Press 

200' Farmers Carry 

1000 Meter Bike Erg

Dumbbells: 50/35

Fitness – Dumbbell Weight (35/20) or Hand Release Pushups
Sweat – Any other modifications

Same as Mofit

"Lyla"

10-9-8-7-6-5-4-3-2-1:

Pullups / Ring Muscle-ups(RX+)

Clean & Jerks (155/125)(Bodyweight RX+)

Fitness – Barbell weight (115/85)Strict Or Jumping Pullups or Dumbbell Renegade Rows (35/20) / Keep barbell weight 20-30 lbs under body weight
Sweat –  Barbell Weight Something Comfortable to move Overhead/ Dumbbell Clean and Jerks/ Ring rows /DB Renegade Rows

Same as MOFIT

"2-3 Zone"

AMRAP 2-2-2-3:

15/12 Calorie Row 

9 Burpee Box Jump Overs (24"/20")

Max Toes to Bar 

Rest 1 Minute Between Rounds

Fitness – Burpee Box Step ups or Burpee to Target / V Ups or DragonFlys
Sweat – Burpees or Box Jumps / Abmat Situps

AMRAP 15
300 Meter Row
10 Burpee Box Jump Overs
30 Abmat Situps

"Karabel"

10 Rounds For Time:

6 DB Snatches (50/35)

15 Wall Balls (20/14)

Fitness – Dumbbell weight (35/20)/MedBall Weight (14/10) Or Medball Thrusters
Sweat – Slamballs x5 / Goblet Squats/ Squat to Target

Same as Mofit