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SKILL/STRENGTH Gymnastics for Quality: 12 minutes 4 x L Sit Pull-ups or Chin-ups (strict, can alternate style if you want) 10-20 Shoulder Taps 6 Pistols (weighted, or ADAP) ***Modifications are to continue working on regular strict pull-ups or (combination of that and...

SKILL/STRENGTH Push-Press - Warm Up Full Rest Between Sets: From the Floor Add 5 pounds from last week's loading to your first set, to begin. 1st Set: Max Reps (or approx. 8-10 challenging) 2nd Set: Drop load 5%, then try to match the first set. 3rd Set: Drop load 5%,...

SKILL/STRENGTH Front Squat 6 x 3 @ approximately 85% METCON For Quality/Strength: 20 minutes 1 Back Squat (no more than 85% of max) 20 Second Tuck Hold on Rings (static, or support hold) 4 High Box Jumps 30 Second Handstand Hold or 15-20ft Handstand Walk...

SKILL/STRENGTH Option A: 3 x Max HSPU, 2 minute rest in between sets. Option B: 3 x Max Push Press Reps, 2 minute rest in between sets. [use same loading as "Diane" from 8/10] Then: 3 x Max Dips, 2 minute rest in between sets. [Rings, static, p-lette's or push-up...

SKILL/STRENGTH Back Rack Barbell Lunges 6 x 6 (3 on each leg) - Climbing METCON 4 Rounds: 1 minute each movement, continuous clock. 2 minute rest in between rounds. T2B (scale) Walking Lunges Russian Swings (20/28kg)

SKILL/STRENGTH For Quality: Rotating 4 x 10 DB Cossack Squats 4 x 15 Hip Extensions (or 10x full range glute-ham developers) 4 x 10 Sots Press w/Med Ball Hey coach! Cossack Squats?!?!?! What are those? Prepare yourself a little before class by watching this quick...

SKILL/STRENGTH Push-Press - Warm Up Full Rest Between Sets: From the Floor Add 5 pounds from last week's loading to your first set, to begin. 1st Set: Max Reps (or approx. 10-12 challenging) 2nd Set: Drop load 5%, then try to match the first set. 3rd Set: Drop load...

SKILL/STRENGTH Partner Resistance Sprints x 5 [From red line to service door and back, switch] *Green bands or more METCON For Time: Row 800m Then: 12-9-6-3 Clean (108/165lb) 2 Rope Climbs in between sets. Run 800m What are Partner Resistance Sprints? Check out this...

SKILL/STRENGTH EMOM: 10 minutes, Alternating 10-12 Deadlifts (Same weight as you used for Diane) 7-10 HSPU (or 10 x same push-press loading as you used for Diane) METCON For Time: 40 Overhead Swings (16/24kg) (14/20kg) 20 Pistols 30 OH Swings 20 Pistols 20 OH Swings...

SKILL/STRENGTH Overhead Barbell Walking Lunge - Climbing, from floor. 4 x 8 (Total) Warm-up to your first working set. Partner up, and create a lane for both of you to work, and take turns with your sets. METCON AMRAP 5 Minutes: 10 Med Ball Cleans (14/20lb) 10 Burpees...