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Monday 12/24/2018 2k bike, rest :90s, 3 rounds | 2:20, 2:20, 2:01 5 min AMRAP: 10 ring rows, 10 DB push-ups | 5 rounds 12 min AMRAP: 4 thrusters 135#, 8 Chest to Bar Pull-ups, 12 Bar Facing Burpees | 6 +4 Tuesday 12/25/2018 - REST DAY Wednesday 12/26/2018 Box Squats 12" with 80# Chains plus 185#, 5x3 Barbell Box Step-ups 20" 5x6/6 115# For Time: 30 push jerks 135#, 200' Dball Bear Hug Carry 150#, 30 Strict HSPU, 30 Alternating DB Snatches 70#, 30 Ring Push-ups, 10 Dball Ground to over shoulder 150#, 30 calorie bike, 30 toes to...

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Monday 4/30/2018 1. warm-up squat snatch doubles: 95#,95,115,155,125,135 2. Squat snatch 3 reps every :90 seconds |135#,145,155 3. EMOM 9 Minutes Snatch grip deadlift with pause at knee 3 seconds + low hang squat snatch + squat snatch | 135#,145,155 4. Back Sauats 10 at 205# 8 at 245# 6 at 275# 4 at 305# 2 at 325# 5. 21-15-9-15-21 Front Squats 95# Chest to Bar Pull-ups Tuesday 5/1/2018 1. AMRAP 3 minutes: 2 strict Handstand push-ups + 3 kipping on 3" deficit | 5 rounds of complex unbroken rest 1 minute 1 strict Handstand push-up + 4 kipping on...

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Monday 4/23/2018 1. EMOM 5 Clean Pull + Power Clean + Hang Squat Clean + Split Jerk | 185# Right into... EMOM 7 2 Hang Squat Clean + 1 Split Jerk | 205# 2. Back Squat 3x10 | 42% 155#, 56% 205#, 70% 255# 3. 5 Rounds: 4 Ring Muscle Ups 16 Calorie Bike 4 Squat Cleans + Jerks 185# | 21:37 Tuesday 4/24/2018 1. For Time: 50' Handstand Walk 50' Back Rack Lunge 145# 50' Handstand Walk 50' Front Rack Lunge 145# 50' Handstand Walk 50' Overhead Lunge 145# | 4:24 2. AMRAP 7 3 bar muscle ups 5...

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