“QSP” Every 2:00 x 10 -5 to 8 perfect ring rows -5 to 8 perfect push-ups Competition: -Elevate feet on bench for ring rows -Deficit push-ups Performance: -Ring rows -Push-ups Fitness: [...]

“Airforce One” 10:00 AMRAP of: -20 kettlebell swings -10 burpee box jump overs Competition -70/53 -24/20″ box Performance: -53/35 -24/20″ Fitness: -35/26 -24/20″- [...]

“Shuttle Up” 10 Rounds Of: 1:00 intervals -12 shuttle sprints (30 FT) -Max rep sit-ups with remaining time 2:00 rest between rounds Competition/Performance: -As written Fitness: -8 [...]