6.11.20

Strength
10 min EMOM
3 Front Squats @ 65-70% 1RM

Metcon
12 min AMRAP
15 Wallballs @ 20/14
10/7 Calorie Row
5 Power Cleans @ 135/95 (RX+ 185/125)

6.10.20

Skill Development
10 min EMOM
O: 5 Strict Pull-ups
E: 5 Ring Dips
RX+ 3 Bar/Ring Muscle-ups each round

Metcon
25 Pull-ups
25 KB Swings @ 53/35
50 Double-unders
20 Pull-ups
20 KB Swings @ 53/35
50 Double-unders
15 Pull-ups
15 KB Swings @ 53/35
50 Double-unders
10 Pull-ups
10 KB Swings @ 53/35
50 Double-unders
5 Pull-ups
5 KB Swings @ 53/35
RX+: C2B
DU Scale: 30 DUs or 100 singles

6.9.20

Strength
10 Rounds E2M
1 High Hang Squat Snatch +
1 Hang Squat Snatch +
1 Squat Snatch

6.8.20

Metcon
20 min AMRAP
10 DB S2O
200m Run
10 DB Deadlift
20 HRPU
RX: 35/25
RX+: 50/35

6.6.20

Metcon
1k Run buy-in
Then
5 RFT
10 Power Snatches @ 95/65 (RX+ 135/95)
1 Rope Climb
15 Box Jumps @ 24/20”
1 Rope Climb
Then
1k Row cash-out