Strength/Skill:

Deadlift 4×2 @60-60%

Metcon:

For Time:

25 Deadlifts (225/155)

50 Wallballs (20/14)

50 Cal Row

25 HSPU

Strength/Skill:

EMOM 12:

Min 1: :40 Max GHD Sit Ups

Min 2: :40 Max GHD Back Ext

Metcon:

AMRAP 12:

10 Box Jumps

10 Push Ups

30 Double Unders

200M Run

Strength/Skill:

Cleans

Metcon:

3 Rounds For Time:

6 Cleans (155/105)

9 Front Squats (155/105)

12 C2B

***Rest 3 Mins***

3 Rounds For Time:

9 Cleans (135/75)

12 Front Squats (135/85)

15 Pull Ups

Come on in to open gym today and either make up a missed WOD (Maybe 17.2 :)) We are open from 9AM to Noon!! See you there

“17.2”

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge (50/35 Dumbells)
16 toes-to-bars
8 power cleans (50/35 Dumbells)

Then, 2 rounds of:
50-ft. weighted walking lunge (50/35 Dumbells)
16 bar muscle-ups
8 power cleans (50/35 Dumbells)

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.