Strength/Skill:

Squat Clean

Metcon:

3 Rounds For Time

10 Power Cleans (135/95)

20 Cal Row

30 Wallballs (20/14)

Strength/Skill:

Front Squat

Metcon:

5 Rounds Of

7 Thrusters (115/75)

7 T2B

7 Burpees

7 KBS (70/53)

7 Pull Ups

Don’t forget tomorrow is our open gym from 9-noon! So stop on by and hit a missed WOD or come work on any weaknesses you want to improve! See you tomorrow!

Strength/Skill:

Muscle Ups/Kipping Pull Ups

Metcon:

EMOM 15:
Min 1: 50′ Overhead Walking Lunge (75/45)
Min 2: Max Bar Muscle-ups in :40
Min 3: 12 Cal Assault Bike

Strength/Skill:

Push Press

Metcon:

750M Row

Then 3 Rounds Of

15 SDHP (95/65)

15 Push Press (95/65)

15 Ring Dips

100M Heavy Farmer Carry

Then end with 750M Row