Blog

5 Rounds (10:00 Cap) 15/12 Cal Row 10 T2B 7 OHS, 115/75 10:00 Alternating EMOM 3 Front Squats, build 3 Dips, build -compare 190121- 5:00 EMOM 10 Bent Row, pick weight

For Time (15:00 Cap) 50 Box Jumps, 30/24 50 DB Hang Power Cleans, 50/35 250 DU 12:00 Alternating EMOM 5 Strict HSPU 3 Strict Muscle Ups

15:00 AMRAP 9 CTB Pullups 9 Burpees 3 Muscle Ups 3 Thrusters, 155/105 200m Run 10:00 Alternating EMOM 3 Deadlifts, build 3 Press, build -compare 190117-

5 Rounds 7 Bench Press, 185/125 15 V-Ups -Rest 2:00- 10:00 Alternating EMOM 3 Back Squats, build 3 Strict Pullups, build -compare 190116-

Open 13.1 - 17:00 AMRAP 40 Burpees 30 Snatches, 75/45 30 Burpees 30 Snatches, 135/75 20 Burpees 30 Snatches, 165/100 10 Burpees AMRAP Snatches, 210/120 12:00 Alternating EMOM 5 Strict HSPU 3 Strict Muscle Ups

5 Rounds - :45/:15 Cal Row A. KBS Wall Ball Situp Double Under 20:00 EMOM 1 Pause (above knee) Clean, build

4 Rounds (20:00 Cap) 5 Muscle Ups 10 T2B 15 Cal Row -Rest 2:00- 10:00 Alternating EMOM 5 Front Squat, build 5 Dip, build -compare 190114-

21-15-9 (10:00 Cap) Thruster, 95/65 Box Jump Over, 24/20 10:00 Alternating EMOM 5 Deadlifts, build 5 Press, build -compare 190110- 10:00 Skill AMRAP 40' Handstand Walk 10 Pistols

5 Rounds (15:00 Cap) 9 HSPU 6 Deadlifts, 255/175 3 Rope Climbs 10:00 Alternating EMOM 5 Back Squat, build 5 Strict Pullup, build -compare 190109-

5 Rounds 3 Muscle Ups 10 V-Ups :30 Row Sprint -Rest 2:00- 15:00 EMOM 1 Pause (above knee) Snatch, build