1. Weightlifting Rx + Int: Squat Clean 3-3-3-3-3 Weight Climbing Beg: Muscle Clean 5-5-5-5-5 Technique work 2. wod Rx: AMRAP x 12 minutes 9 Toes To Bar 12 Dumbbell Snatch (50/35lb) 15 Burpee Over the Dumbbell Int: AMRAP x 12…
Partner Wod Rx: 12-9-6 Bar Muscle Up Thrusters (50/35kg) 30-24-18 Chest To Bar Front Squat (50/35kg) 45-36-27 Toes To Bar Burpee Over The Bar Int: 12-9-6 Ring Dips Thrusters (40/25kg) 30-24-18 Chest To Bar Front Squat…
Deadlift Find Your 5 RM 70%x5, 75%x5, 80%x5, 85%x5…   Conditioning Rx: EMOM x 12 minutes 15/12 Cal Row 2 Legless Rope Climb 20 V-Ups 18 Wallball Shots (20/14lb) Int: EMOM x 12 minutes 12/10 Cal Row 2 Rope Climb 15 V-…
Back Squat Find Your 5 RM 70%x5, 75%x5, 80%x5, 85%x5…   Conditioning Rx: AMRAP 10 minutes 10 Push Ups 10 Dumbbell Snatch (50/35lb) 10 Box Jump (60/50cm) Int: AMRAP 10 minutes 10 Push Ups 10 Dumbbell Snatch (35/25lb) 10 Bo…
Press Find Your 5 RM 70%x5, 75%x5, 80%x5, 85%x5… Conditioning Rx: For Time: 800m Run Then Perform 3 Rounds of: 14 Front Rack Lunges (24/16kg) 14 Burpee Box Jump (60/50cm) Int: For Time: 800m Run Then Perform 3 R…