Power = (Force x Distance) / Time

7 Rounds for Reps:

15 Seconds of Dead-lifts (185/115)

45 Seconds of Rest

15 Seconds of Box Jumps

45 Seconds of Rest

First Snow

30-20-10

Toes to Bar

Sit-up Med Ball Toss

Lateral Ski Jumps

Double Unders

Monday Runday (Max Broad Jump)

2 Rounds for Time:

Run 10 yards and back and perform 1 Burpee

Run 20 yards and back and perform 2 Burpees

Run 40 yards and back and perform 4 Burpees

Run 80 yards and back and perform 8 Burpees

Run 40 yards and back and perform 4 Burpees

Run 20 yards and back and perform 2 Burpees

Run 10 yards and back and perform 1 Burpee

Each run is every minute on the minute

10 pull-up penalty if you unable to complete a full round

7 Attempts at Max Standing Broad Jump

Toss, Slam, Flip and Swing

AMRAP in 20 minutes:

15 Kettlebell Swings

15 Slam Ball

15 Wall Ball Shots

3 Tire Flips

Lean into it!

EMOTM for 20 minutes:

Sprint 50 Yards

10 Hand Release Push-ups

Patrick Ledwith Muscle Up

Patrick on his first ever muscle up early this week. He has been working really hard on perfecting his form in every movement in the gym and now he has another gymnastic skill under his belt. Nice Job!

Clean n' Run

Three rounds for time: 

21 Power Cleans (155/105)

400m Run