4RFT

Patient Zero

5 sets of: Strict press x 3 Rest 60-90 sec Strict pull up x 5 Rest 60-90 sec 4 rounds for time: 12 T2B 15 Thrusters (95/65) 40 Double Unders

Monkey See Monkey Do

3 sets: Strict press x 10 Rest 1 min Elevated ring rows x 10 Rest 1 min 15 GHD sit ups or V- ups Rest 1 min 4 rds for time: 10 strict pullups 400m run 10 strict hspu 

2 Legit 2 Quit

3 sets: 4 muscle ups (6 pullups/6 strict dips) Max set of strict HSPU* Max L sit hold (accumulate at least 30 sec)** *2 Abmats not allowed **The farther upfront the hip on L-Sit, the harder the L-Sit For time: 4 rounds 50 double unders 30 wall ball (20/14) 15 Deadlifts (205/135)

Umbrella-ella-ella

Spend 10-15 minutes working on problems areas. Foam roll, lax ball, band stretches etc. 3 rounds not for time (10-15 min max) 8 handstand push ups 5 strict toes to bar 50m farmers carry ( moderate weight) 4 rounds for time 400m run 25 c2g push ups

Knick Knacks

3 rounds NFT 10 pullups 30 Double unders 12 GHD sit ups * This is skill work. If the movement and rep scheme is easy then challenge yourself and make these unbroken sets. Make them butterfly pullups. Whatever level you are at you need to make sure these skill pieces are progressing you. Advanced athletes […]

Summertime Blues

For time 50 sit-ups 4 rounds of: 10 Box jumps (24/20) 10 Bodyweight DL 30 burpees Stretch/mobility remainder of time

The Revolution

3 sets not for time 5 muscle ups 10 HSPU 7 strict T2B For time: 1000m row Followed by… 4 rounds 2 rope climbs 40 double unders 20 push ups

Hey Beh Beh

Buy in: 35 box jump overs ——————– 4 rounds 12 t2b 12 cleans (135/95) 12 s2oh (135/95) 12 pull ups ——————– Cash out: 19 Burpees 81 DUs

Abs of Steel

3 Sets of: 45 sec plank hold Rest 15 sec 45 seconds hollow rocks Rest 15 seconds 30 sec Russian kb swings Rest 90 seconds Then 4 Rounds for time: 100m farmers carry (53/40) 10 dual kb front squats (53/40)