All sales will be on hold until we finish our new location move and set up. We’re excited for the much needed change and, as always, we’re incredibly appreciative of your continued support. Stay dangerous -Team


10 minutes mobility


10 minute EMOM

Even: pistols 8-10 reps

Odd: Muscle ups 1-2 reps/ scaled 3 ring rows + 3 strict ring dips


20 minutes, Back Squat 4-4-4-4-amrap (last set is for max reps), build to a heavy; 3-4 minutes rest

+ rest 5 mins


5 rounds for time:

10 front rack lunges (115/75)

30 double unders (scaled 3:1 ratio)

Cashout: 400 m run (done at the end of the workout 1 time only!)

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