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120815

Strength: Back Squat 5RM Work: 10 rounds each of 30 sec of max effort work/30 sec of rest 1. Dumbbell Thrusters, 20% of your BW in each hand (200# = 40# DBs) 2. Air Squats 3. Burpees

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120715

Skill/Strength: Strict Pull-up or Strict Muscle-up Practice Work AMRAP 5 15 Russian Swings 15 Double Unders rest 5 minutes AMRAP 5 15 Russian Swings 15 Double Unders rest 5 minutes AMRAP 5 15 Russian Swings 15 Double Unders

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120615

"Carse" - HEROWOD 21-18-15-12-9-6-3 reps of: 95 pound Squat clean Double-under 185 pound Deadlift 24" Box jump (no rebounding) Begin each round with a 50 meter Bear crawl.

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120215

Strength/Skill A. Skin-the-cat 3 x 3 B. HSPU - 3 x 3 Work AMRAP 7 x 2 6 power snatch @ 75/55 9 overhead squat @ 75/55 12 lunges @ 75/55 (front rack for Rx, overhead for Rx+) 5 minute rest…

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