Failure will never overtake me if my determination to succeed is strong enough. – Og Mandino

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Warm Up
200m Row
10/8 Cal Bike
Prowler Down and Back 


2 x 10
Good Mornings
Air Squats

Performance: 7 Rounds
5 Deadlifts (185/125)  
10 Wall Balls

Rest 3:00

12-9-6-3
Front Squat (95/65) 
Pull Up (Strict If possible) 

Rest 3:00

12-9-6-3
T2B 
Burpee Push Up 
*score Total Time


Fitness: 5-7 Rounds: 
5 Kb or Hex Bar D.L 
10 Wall Ball 
-rest as needed

12-10-8-6
Db Step Up and Curl 
Lat Pull Down
*Rest as needed

12-9-6-3
Tuck up or Sit Up
Burpee 


2 sets: 
20 Alt Db Mover in Plank 
10/10 Side Plank Leg Raises