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
Test: Max Pull-ups Warm up and then take 3 attempts at finding your max reps on pull-ups. This will be your baseline we will be retesting on June 1. Conditioning: "UNBREAKABLE" 15 Unbroken Wallball Shots, 20/14 30 Unbroken Double Unders…
“300FY”Max calories in 10 minutes on the Airdyne or erg.
Front squat 3-3-3-3-3 repsPost loads to comments.
"Joshie"Complete three rounds for time of:40/30 pound Dumbbell snatch, 21 reps, right arm21 L Pull-ups40/30 pound Dumbbell snatch, 21 reps, left arm21 L Pull-upsPost time to comments.These are squat not power snatches.
“OPT Repeatability Test”3 rounds, at 100% effort:Row 250m10 Kettlebell Swings 70/53lbs10 Burpees10 Kettlebell Swings 70/53lbs10 Burpees10 Kettlebell Swings 70/53lbsRow 250mRest 12 minutes between rounds.
21-15-9 reps for time:Deadlift 225 lbsHandstand push- ups
Complete as many rounds as possible 20 minutes of:15 Double-unders15 GHD Sit-ups15 Back extensionsPost rounds completed to comments.
AMRAP 1515 calorie row15 deadlifts 135/9515 wall balls
Shoulder press 1-1-1-1-1 repsPush press 3-3-3-3-3 repsPush Jerk 5-5-5-5-5 reps