Performance: A. RDL 4×5 @ 70% B. AFAP 50 DL 50 Burpees 50 Russian Swings 2/1.5 50 Sit-ups C. Cash out 50 banded GMs 50 Supermans. Sport: A. DL 4×5 (315/205) B. AFAP 50 DL 50 Burpees 50 Am. Swings 2/1.5 50 sit-ups C. 100 Banded GMs 4x 20 banded Pull aparts. 100 hollow rocks Supermans 4×20  Read more

Performance: A. Clean and Jerk 4×3 @ 70% B. 4 rounds 12 STO 95/65 50/30 DU/Tuck Jump 12 Front Squat 10 Ring Dips Sport: A. Clean and Jerk 4×3+2 PC/SC/HSC+PJ/SJ B. 4 Rounds 12 STO 50 DU 12 Front Squats 10 Ring Dips C. 15 Muscle Ups   -Post results to Comments.Read more

Performance: A. Pull-ups 5×5 strict. Or pull-up progressions B. Nicole: 20mins 400m Run Max reps of pull ups. Sport: A. Strict C2B pull ups 5×5 B. Nicole: 20mins 400m Run Max reps of pull ups C. For time: 100 DB Snatches 65/55 -post results to comments.Read more

6:00 PM KB CLASS A. 5 RDS DOUBLE KB CHAIN – SWING – CLEAN – SQUAT – PRESS COMPLETE CHAIN 5 TIMES PER ROUND B. PUSHUP LADDER 10-1 – 5 R/L 1-HAND SWINGS EACH RUNGRead more

Performance: A. Back Squats 4 x 5 reps @ 70% B. 800m run 3 rounds of 20 walking Lunges 20 Wallball 20/14 20 HR PU then 800m run Sport: A. Back Squat 4 x 5 reps (2 pause/3 regular speed) B. 800m Run 3 rounds of 16 Front rack lunges (in place) 95/65 8/5 Burpee MU 20 Wallball 25/20 finish with 800m Run C. 3x 500m row (1:1 rest ratio) 2k row easy -post results to comments.Read more