Sunday, April 28th, 2019

3 Comments

1. Warmup
2. EMOM10:
   • 3 Weighted Ring Dips, pick load
3. 5 rounds for time:
   • 15/12 cal Echo Bike
   • 12 Burpees
   • 9 Toes to Bar

Saturday, April 27th, 2019

1 Comment

1. Warmup
2. AMRAP20, with a partner:
3. • 50 Double Unders
4. • 9 Thrusters, 115/85
5. • 6 Bar Muscle Ups

Friday, April 26th, 2019

5 Comments

1. Warmup
2. Deadlift 2-2-2-2-2-2
3. AMRAP5:
   • 3 Deadlifts, 155/105
   • 3 Hang Power Cleans, 155/105
   • 3 Shoulder to Overhead, 155/105

Thursday, April 25th, 2019

5 Comments

1. Warmup
2. For time, with a partner:
   • Bike 10km
   • One partner bikes, one partner holds a sandbag

Wednesday, April 24th, 2019

3 Comments

1. Warmup
2. 3-Position Snatch
   • Above knee, below knee, floor
   • Build to a heavy complex
3. For time:
   • 1-2-3-4-5
   • Snatch, 185/125
   • Ring Muscle Up

Tuesday, April 23rd, 2019

4 Comments

1. Warmup
2. 5 rounds for quality:
   • 10 Ring Rows
   • 20 Good Mornings, 45/35
3. 4 rounds for time:
   • 400m Run
   • 15 Handstand Pushups, strict
   • 50ft Handstand Walk

Monday, April 22nd, 2019

7 Comments

1. Warmup
2. Power Clean & Push Jerk
   • Build to a heavy single rep
3. 3 rounds for reps:
   • 1 min Wallballs, 20lb/10′, 14lb/9′
   • 1 min Box Jumps, 24″/20″
   • 1 min Pullups
   • 1 min Rest