Wednesday - 190815

Strength: Stiff-leg DeadLift 3x10 Metcon: AMRAP in 12min: 5 Front Squats (#60/40) 20 Double Unders 5 HSPU 20 Double Unders

Tuesday - 180815

Skill: L-Sit hold- 7 sets of max hold Metcon: "Betty" 5 Rounds for time of: 12 Push Press (#60/40) 20 Box Jumps

Monday - 170815

Skill: Kipping Pullups Metcon: For time- 22-16-10 reps of: Sumo-Deadlift High Pulls (#45/32) Pullups

Sunday - 160815

Strength: Power Clean - 15min to find RM1 Metcon: For time: 10-9-8-7-6-5-4-3-2-1 OHS (#50/35) 1-2-3-4-5-6-7-8-9-10 Burpee O.T.B

Saturday - 150815

Strength: Jerk 2-2-2-2-2 Metcon: In Pairs for time: 50 Pullups 50 Ring Dips 100 DeadLifts (#80/50) 100 Box Jumps

Friday - 140815

Skill: Dumbbell Snatch Metcon: AMRAP in 20min of: 10 Burpees 20 Dumbbell Snatch (#15/10) 30 Double-Unders

Thursday - 130815

Strength: Weighted Chinups 3-3-3-3-3 Metcon: 5 Rounds for time: 7 Squat Cleans (#70/45) 14 Kettlebell Swings (#24/16)

Wednesday - 120815

Strength: Overhead Squat 3-2-2-2-1 Metcon: For time: Run 400m 40 Weighted Situps (#20/15) 15 HSPU Run 400m 30 Weighted Situps (#20/15) 10 HSPU Run 400m 20 Weighted Situps (#20/15) 5 HSPU

Tuesday - 110815

Skill: Hand Stand practice 12min. Metcon: In pairs, I-go-you-go: 6 Rounds each of: 4 Jerks 6 Front Squats 10 DeadLifts Rx': #75/45

Monday - 100815

Strength: EMOM for 10min: 3 High Hang Power-Cleans *increase weight between sets if possible Metcon: 3 Rounds for time: 25 WallBall Shots (#10/6) 10 Power Cleans (#60/40)

Sunday - 090815

Metcon: "Barbara" 5 Rounds for time: 20 Pullups 30 Pushups 40 Sit-ups 50 Squats Rest 3min

Saturday - 080815

Strength: Clean 3-3-3 Metcon: 30-20-10 reps of: Weighted Step-ups (#30/15) Toes-to-bar