Don’t Fall

*30 Ring Muscle Ups for time:

-Every time you come off the rings, 200m penalty lap


Smooth as Tennessee Whiskey


“I believe that anyone can conquer fear by doing things he fears to do,
provided he keeps doing them until he gets a record of successful
experiences behind him.” – Eleanor Roosevelt

Death by Burpees

Min 1- 1 burpee

Min 2- 2 burpees

Min 3- 3 burpees

Min 4- 4 burpees

etc….each minute burpees go up by 1 until can cannot complete in the given minute.

Can anyone finish the round of 20?


I See You


“I exercise because the victories I achieve in the gym translate to all aspects of my life.” – Anonymous

5 Rounds:

30 Dumbbell Snatches 50 lbs

15 Burpee Box Jump Overs

-Rest 3 minutes between rounds



God grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.

Every 4 minutes for as long as possible complete:

From 0:00-4:00

2 rounds of:

10 Deadlifts 185 lbs

10 Burpees over bar

From 4:00-8:00

2 rounds of:

12 Deadlifts 185 lbs

12 Burpees over bar

From 8:00-12:00

2 rounds of:

14 Deadlifts 185 lbs

14 Burpees over bar

Etc., following same pattern until you fail to complete both rounds



“Even the strongest have their moments of fatigue.” -Friedrich Nietzsche

Partner WOD

5 Sets, alternate after one full round:

15 Cal Assault Bike

10 Burpees

All out sprint, goal is under a minute each round. Partner 1 completes full round then partner 2 completes full round, repeat for 5 rounds total.