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SKILL/STRENGTH 5 Rounds: For Quality 2 ADAP Rope Climbs 4-5 Dips (3 second pause in bottom) 5/5 Challenging Single Rack KB Lunge 20 Hollow Rocks METCON For Time: 100 Air Squats 100 Sit-ups Run 1 mile Scaling Options: 50-75 reps, row instead of run.

SKILL/STRENGTH EMOM: 12 minutes, from the floor Thruster x 3 Climb to challenging load. METCON For Time: Row 50 Calories 40 Thrusters 30 Pull-ups Advanced: (65/95), C2B Functional: (43/75), Chin over Bar, band, rings UPCOMING Hey peeps! Few things for the Upcoming...

SKILL/STRENGTH Warm up Back Squat, then using your 1RM from last week: First working set: 80% x 2 reps Second working set: 86% x 2 reps Third working set: 92.5% x 2 reps METCON Strength/Power Focus: EMOM: 6 minutes 4 High Box Jumps 10 x 50m Sprint Full rest, walk back...

SKILL/STRENGTH EMOM: 12 minutes OH Reverse Barbell Lunges x 6 (3 on each leg) Climbing to a challenging load. METCON 15-12-9 OH Squat T2B Rest exactly 1 Minute 12-9-6 OH Squat T2B Advanced: (95/135) Functional: (65/95) (Scale T2B)

SKILL/STRENGTH Front Squat 6 x 3 Sets across @ approx. 80-85% METCON "Christine" 3 Rounds Row 500m 12 Bodyweight Deadlifts 21 Box Jumps (20 inch) UPCOMING We've been getting questions about the Upcoming Nutrition Challenge. Know that all the specific rules and scoring...

SKILL/STRENGTH Reverse Tabata: 3 minutes at each movement, 1 minute to switch. 10 seconds on, 20 seconds rest. L-Sit / Tuck Hold (rings/static/p-lettes) Shoulder Taps / Static Handstand Hold Flexed Arm Hang (regular pull-up grip) Advanced: Handstand walking practice,...

SKILL/STRENGTH Back Squat Find a 1RM METCON For Time: Run 800m 30 Pull-ups 30 Back Squats (from floor) 30 Burpee over bar (lateral) Advanced: (135/95) Functional: (95/65)

SKILL/STRENGTH EMOM: 10 minutes 1 Power Clean + 2 Power Jerk (For load.) METCON 7 Rounds: 3 Power Cleans 9 "Heavy" Wall Balls 30 Double Unders Cap: 15 minutes Advanced: (185/135) (25/18) - 10ft Line Functional: (135/95) (20/14) - 9ft Line

SKILL/STRENGTH Alternating: Bulgarian Splits 5 x 5 (Each leg) Hanging Around the Worlds 5 x 8 (total) Static Hip Extension Holds 5 x 15-20 seconds. METCON For Time: 15 Back Squats (your bodyweight) 12 Front Squats (-10 lbs) 9 Back Squats (same as previous set) 6 Front...

SKILL/STRENGTH Alternating: Stiff Leg Deadlift, climbing to moderately heavy. 5 x 6 Turkish Get Up 5 x 1 per side **So, by the end you would have done 5 on each arm** METCON Diane - RETEST 21-15-9 HSPU Deadlift (225/155) Advanced: As prescribed Functional: Same...