FAST AND FURIOUS FRIDAY IS HERE!

BASECAMP

For Time

2,4,6,8,10,12,14,16

Wallballs to 11 and 9ft targets (20/14#)

Lateral Burpees over Ball

Then 4 minutes for max rep KB Swings (American)

VERTICAL X 

For Time

2,4,6,8,10,12

Thrusters (95/65#)

Lateral Burpees over Bar

Then 4 minutes to find a heavy Clean and Jerk

CORE FOUNDATIONS

2 minutes on/1 min off for max reps x 2

Landmine Thrusters

Burpees

Ball slams

Half-Tacos