For Time:
100 Body rows
100 Dips
100 Sit ups
100 Squats
You may break the work up into as many sets as you want-

AMRAP 15 Min
1 Prowler push
2 Tire flips
3 Ball slams
4 Sledgehammer hits
5 KBS (35#)
Things may come to those who wait, but

Run With The Bulls
3 RFT:
Run 400M
25 Squats
25 Push ups
25 Sit ups
Perform all movements with a weight plate. (M-35#/ W-15#)

For Time:
70 Squats
60 Sit Ups
50 Lunges
40 Burpees
30 KBS (26#)
20 Push Ups
10 Pull Ups/ Body Rows

For Time:
10 Pull Ups/ Body Rows
20 Push Ups
30 KBS (26#)
40 Burpees
50 Lunges
60 Sit Ups
70 Squats

AMRAP 12 Min
5 DB Hang Power Cleans (Heavy as possible)
10 Pistols (5 per leg)
__________
AMRAP 5 Min
5 KBS (26#)
10 Russian Twists

This is our Off Week at BFC.
If you’ve been nursing an injury or felt otherwise “beat down”- You’re welcome.
Please rest.
If

Every 4 minutes-
Run 200M
Then complete as many KB H2H as possible for the remainder of the time.
Rest 1 minute
x5

50 Push Ups
Complete 50 push ups as quickly as possible. You may rest in the high plank position. If

DB Push Press Ladder x2
Work up in weight doing 8 push presses each minute.
__________
Kettlebell Fun!
4 Rounds:
10 H2H (Hand to hand)
15