PLEASE BRING ALL ADOPTED FAMILY GIFTS BACK BY THE END OF DAY TODAY!! 4rds NFT: 8each side Barbell Step Ups Adding. Rest at least 2min...

4rds NFT - :40 Barbell OH Hold, adding - 12each side bulgarian split squats 3rds For Time: 24 Wall Balls (20/14) 20 Russian KB Swings...

17min AMRAP 14 Box Jump Overs (24/20) 14 Alt. DB Snatch (70/50) 7 Bar Muscle Ups (7 Push Up + 7 Pull-Up) 14/11cal Bike (row) 1min Rest...

Back Box Squats 1-2 warm up sets of 5 reps -then- 2 sets of 5 reps at 65% or same weight as last time 3 sets of 4 reps at 70% or 5-10lb...

3rds NFT 10 Strict Toes to Bar 20-30 Alt. V-Ups 5rds For Time: (14min Cap) 12 Deadlifts (225/155) 250m Row 10 Strict Pull-Ups (Ring...