Workout #1: For Time

21-15-9 Floor Press RX Male (135lb-165lb-185lb) RX Fe(95lb-115lb-135lb)

100ft D-ball Carry

5-3-1 Rope Climb

rest,

Workout # 2: For Time

21-15-9 Strict HSPU

63-45-27 Sit ups

21-15-9 Air Squats

Extra Credit : 30 day Core Challenge!