Coaches warm up


Gymnastics Strength

1 set of max strict pull ups


Pull Up Progression

Depending on your set of pull ups you will choose which phase of pull up progression you will be in. Courtesy of Coach Joan



"31 Heroes"

Teams of 2 or 3, AMRAP 31*:

8 Thrusters 155/105

6 Rope Climbs,15'

11 Box Jumps 30/24

Continuous 400m run w/

*One athlete works on the thrusters, ropes and boxes while the other runs.  Once the running athlete returns they switch roles and continue accumulating rounds and reps for the entire 31 minutes.