Expeditions:

10 Rounds of:

• 10 Back Extensions
• 10 Jumping Pull Ups
• 10 Push Ups
• 10 Pistols (sub: 20 split squats)

Not for time, focus on making every rep full range of motion and of top quality.

Expeditions:

5 Rounds for time of:

• 12 GHD Sit Ups
• 12 Wall Balls @ 20/14 lbs

Post time to complete to comments.

Expeditions:

10 Rounds of:

• Hang from pull up bar for as long as possible
• Rest to recovery

Expeditions:

Strength:

• Deadlift 5×3 @ 80%

No dropping the bar at the top, no bouncing from the bottom – come to a complete stop before starting your pull.

Workout:

AMRAP in 7 Minutes of:

• 2 Powercleans @ 85-90%
• 4 Wall Walks
• Row 12 Calories

Post loads attempted and rounds completed to comments.

Expeditions:

Anaerobic Endurance:

• Max Tire Flips in 4 Minutes

Workout:

3 Rounds for time of:

• 21 Burpee Box Jumps
• 15 Goblet Squats @ 1.5/1 Pood
• 9 Strict Pull Ups

Post time to complete to comments.

Expeditions:

• Press 3-3-3-3-3

Post loads attempted to comments.

Rest Day