SKILL 3 SETS (For Quality) 3 Weighted Pull-ups 50m Farmer Walk (150ft) Max Ring Rows (fast) -rest 3 minutes between sets- WORKOUT 6 ROUNDS FOR REPS 1:30 Clock, :45 Bike / :45 Rest 1:30 Clock, :45 DB Devils Press / :45 Rest

** TEAM WOD TOMORROW @ 9 AM!!   WORKOUT 4 ROUNDS FOR TIME 2 Rope Climbs or 5/5 Single Arm Ring Rows 10 C2B Pull-ups 20 DB Snatches (50/35) Run 400m

STRENGTH FRONT SQUAT 3 x 10 -rest 2-3 minutes between sets- WORKOUT 4 SETS 30 seconds on / 30 seconds off Bike For Calories Thrusters (95/65) Box Jump Overs (24/20)

EMOM x 20 MINUTES Odd: 10 Hang Power Clean (135/95) Even: 10 Burpee over Bar FINISHER 3-4 SETS Max L-Sit Hold on Parallettes up to 1 minute,  ( or stacked plates) (if fail, remainder of minute in plank) -rest 1 minute between efforts-

3 SETS (For Quality) 3 Weighted Ring Dips (33X1) 6 Kipping HSPU or Upside down on Box Max Ring Push-ups (fast) -rest 3 minutes between sets- WORKOUT AMRAP x 12 MINUTES 5-10-15-20-25 and so on… Wall Ball (20/14) Calorie Row/ Cal Bike Toes to Bar   ** 2 Heats

CLEAN COMPLEX 1 Power Clean + 1 Front Squat + 1 Hang Squat Clean ** 1 set every 2 minutes for 8 Sets  (16 Minutes)   For Time: 30 -20-10 Power Cleans (115,75) (95,65) (55,35) 60-40-20 Air Squats 90-60-30 Dubs

TEAMS of 2: 25 Minute amrap 100 Double Unders 75 Wall Ball (20/14) 50 Hang Power Snatch (75/55) 25 Ring Muscle ups or Burpee Pull-up 50 Hang Power Snatch (75/55) 75 Wall Ball 100 Double Unders

“DT” 5 Rounds For Time 12 Deadlifts (155/105) 9 Hang Power Cleans 6 Push Jerk

WORKOUT AMRAP x 20 MINUTES 500m Row 400m Run FINISHER 4 SETS 10 DB Chest Press (20X1)* *(Use MB for support) 10 Plank Rotations each side 10 Leg Lift (w/ hip lift)WO

STRENGTH 6-6-4-4-2-2 Back Squat (30X1) WORKOUT EACH ROUND FOR TIME 30 KB Swings (53/35) 30 MB Front Squats (20/14) 20/15 Calorie Bike -rest 2 minutes- 30 KB Swings (53/35) 30 MB Front Squats (20/14) 20/15 Calorie Bike -rest 2 minutes- 30 KB Swings (53/35) 30 MB Front Squats (20/14) 20/15 Calorie Bike   ** Row […]