Monday - 310815

Strength: Weighted Pullups 5-5-3-3-1-1 Metcon: For time, 21-15-9 reps of: Overhead Squat (#45/30) Box Jumps Knees-to-elbows 1min Plank hold

Sunday - 300815

Strength: Press 3-3-3-3-3 Metcon: 3 Rounds for time: 28 Kettlebell Swings (#32/20) 14 Hang Squat Cleans (#50/35) 7 Ring Dips

Saturday - 290815

Strength: Clean & Jerk - 12min to find 1RM Metcon: AMRAP in 25min of: Run 400m 20m Burpee broad jump 50 Air-Squats

Friday - 280815

Skill: Hand Stand practice Metcon: 5 Rounds for quality: 6 L-Pullups 5 Deadlifts (#120/80) 4 Deficit HSPU try to complete each round unbroken if possible but rest as needed between rounds!

Thursday - 270815

Strength: Back Squat 3-3-3-3-3 Metcon: In Pairs, 80-40-20-10 reps for time: Hand Release Pushups V-Ups Run 400m (together)

Wednesday - 260815

Skill: Double Unders practice 10min Metcon: AMRAP in 20min: 5 Thrusters 7 Hang Power Cleans 10 Sumo Deadlift High-pull Rx': #43/30

Tuesday - 250815

Strength: 5 Sets for load: Push Press + Push Jerk (1+2) Metcon: 5 Rounds for time: 15 K2E 15 Burpees

Monday - 240815

Strength: DeadLift 5-5-5 Metcon: Karennie: For time: 50-40-30-20-10 WallBalls (#10/6) Double Unders Situps

Sunday - 230815

Strength: Hang Power-Clean 2-2-2 Hang Clean 1-1-1 Metcon: AMRAP in 10min of the ladder: 2-4-6-8-10-12.... Front Rack Lunges (#50/35) HSPU

Saturday - 220815

Skill: Ring Muscle-ups Metcon: 3 Rounds for time: 5 Muscle-ups 10 Hang Power-Cleans (#60/40) Run 400m

Friday - 210815

Strength: 15min to find RM3 for: Sumo-Deadlift high pull Metcon: 3min Max Burpees rest 1.5min 3min Max Squats rest 1.5min 3min Max Pushups rest 1.5min 3min Max Kettlebell Swings (#24/16)

Thursday - 200815

Skill: Tabata HandStand hold/Hollow body hold (alternating rounds) Metcon: For time: 50 Wallballs 50 Toes-to-bar Run 800m Rest 1min and then: 7min to build a heavy 1 rep Cluster