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041015

Strength/Skill: A. Strict Pull-ups - 5 x submax reps B. 5 x Handstand hold for max time or handstand walk for max distance Conditioning: Complete 4 rounds for time of: 7 Handstand push-ups 30 Unbroken Double Unders

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040915

Strength/Skill: Turkish Get-ups Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM Conditioning: Complete for time with a 20 minute cap. 30 Snatches, 75/55 30 Snatches, 105/75 30…

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040515

Strength: Shoulder Press - 3RM Conditioning: "Helen" with a Partner With a partner each complete 4 rounds, relay style while alternating every movement Run 400m 21 KB swings 12 Ring Rows

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040415

Strength/Skill: A. Pull-up Ladder Perform 4 sets of pull-ups with a rotating group of 3-4 people: 1 rep 2 reps 3 reps 4 reps 5 reps 6 reps B.Push-up Ladder Complete 4 sets of push-ups with a rotating group of…

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040315

AMRAP 20 - Rope/PS/OHSQTS/Burp Complete as many rounds as possible in 20 minutes of: 1 rope climb then 3 rounds of 5 Power Snatch, 75/55 7 OH Squats, 75/55 9 Burpees

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040215

Strength/Skill: Weighted Ring Dips 5-5-5-5-5 Work up to a max weight for 5 reps on the ring dips.   MetCon: Row 4 min for Max Distance 3 rounds of 4 minutes for max distance rest 3 minutes between efforts

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