5.24.19

Metcon
10 min EMOM
O: 5-7 Strict Pull-ups
E: 5-7 Ring Dips
RX+: 4 Ring or Bar Muscle-ups each minute

Metcon
4 RFT
20/15 Calorie Row
10 Devils Press @ 35/25

5.23.19

Metcon
30 min EMOM
RX: 1 Bear Complex @ 135/95 (1 rep = 1x power clean + 1x front squat + 1x push press + 1x back squat + 1x push press)
RX+: 2 Bear Complex @ 135/95
*Athlete must pause between each movement*

5.22.19

Metcon
50-40-30-20-10
Double-unders
5 Deadlifts @ 255/175 (RX+ 315/225)
10-20-30-40-50
Ab-mat Sit-ups
200m run between each round

5.21.19

Metcon
Partner WOD
6 RFT
50 Push-ups
40 T2B
30/24 Calorie AAB

5.20.19

Strength
Squat Snatch
3x2; 5x1