Thursday - 140515

Skill: Hand Stand practice (wall assisted/free style) Metcon: Complete as many rounds as possible in 18min of: 20 Double Unders 7 Burpees 5 HSPU

Wednesday - 130515

Strength: Weighted Ring Dips 5-5-5-3-3 Metcon: 20-15-10-5 reps of: DeadLifts (#100/60) chest-to-bar Pullups Cash-out: Max Plank Hold: when you drop continue with sit-ups untill everyone else are done

Tuesday - 120515

Strength: DeadLift 5-5-5 Metcon: For time: 25 HSPU 25 Pullups 50 WallBalls (#10/6) 50 V-ups 75 Walking Lunges 75 Double Unders

Monday - 110515

Strength: Find RM1 of the complex: Power Clean Hang Squat Clean Front Squat time cap: 15min Metcon: Complete as many rounds as possible in 8min of: 8 Hang Squat Cleans (#60/40) 8 Kettlebell Swings (#32/20)

Sunday - 100515

Skill: Pistols Strength: Strict Pullup Ladder Metcon: Complete as many rounds as possible in 10min of: 10 Pistols 10 Explosive Push-ups to 20kg plates

Saturday - 090515

Strength: Back Squat 5-3-3-3-1 Metcon: In Pairs for time: 75 Push-Press (#43/30) 75 Ring Dips 75 Knees-to-elbows 300 Situps Partner A: Runs 200m Partner B: Works Time Cap: 25min

Friday - 080515

Skill: Hang Clean Strength: Hang Clean 2-2-1-1-1 Metcon: AMRAP in 12min: 24 Kettlebell Swings (#24/12) 12 Goblet Squats (#24/12) 6 Strict Pullups

Thursday - 070514

Skill: Kettlebell Snatch Metcon: RFA Event #4: For time: 300 Double Unders 30 KB Snatches (#32/20)

Wednesday - 060515

Strength: Clean 3-3-2-2-1-1 Metcon: 21-15-9-3 reps of: Overhead Squat (#43/30) Box Jumps

Tuesday - 050515

Strength: Paused Front Squat (3sec) 2-2-2-2-2 Metcon: 5 Rounds for time: 5 Power Cleans (#70/45) 10 Toes-to-bar 30 Double Unders

Monday - 040515

Strength: Weighted Pullups 5-5-5-3-3-3 Metcon: Complete as many rounds as possible in 15min of: 200m Run 15 Plate G2OH (#20/15) 5 Wall Climbs

Sunday - 030515

Skill: Thrusters Metcon: For time: 100 Thrusters (#43/30) *For every break perform 20 burpees*