Gymnastics Ring Dips (3X10 Mod: W/Band or Box Dips) Metcon 16 Min AMRAP
200m Run
6 Burpees
8 Single Arm DB Snatch 50/35
15' OHWL w/ DB *Record Rounds & Reps
90 sec @ each Station 30 Sec Rest
-Row for Distance
-Sled Push
-Ball Slams
-Hand Release Push Ups
-KB Deadlift (53/35) Keep track of reps for each individual movements and record each.
Mobility Class this Saturday 10am - 11:30am at the box! Get signed up! Strength Power Clean (3-3-3-2-2-1 TNG! Work up to Heavy Single) 4 Rounds for time
5 Clean & Jerks #135/95
10 K2E
15 cal assault bike
Rest 1 Min between Rounds
Strength Front Squat (5-5-5-5-5 record Heaviest Set! ) Metcon 50 Thrusters for time 95/65
*Every Drop 7 pull ups 21 Double Unders
Cap 15 min
Rx+ 115/75
Evening Classes will be out at The Jumps House tomorrow 4:30pm - 6:30pm. Come join us! Metcon (Time) 6 rounds
200m Pyramid Sprint (50m-100m-50m)
10 DB Ground 2 OVH 50/35
20ft DB Front Rack Lunges
Strength Squat Clean (5X2 Work Up to a HEAVY double.. (NOT TNG)) EMOM 10 Min alt. between
1. 3 Squat Cleans (70-75%)
2. 12 Wall balls 20/14
Score all completed rounds
Stay Hydrated!!! We will announce if the weather is too hot to workout! 18 Min AMRAP
30 Cal Assault bike
30 STOH #115/75
30 Box Jumps 20"
30 Hand Release Push Ups If you have extra time and want some CORE!
2 Rounds
30 Sit Ups
20 Tuck Ups
10 V-Ups
Max Plank Hold
2000m Row (Time) "D.T."-ish
12 Min AMRAP
12 Deadlifts #115/75
9 Hang Cleans
6 STOH
* Every DROP/ Relaxing of the bar at the BOTTOM - 8 HSPU Mod: 2 Wall Walks