A. Snatch Grip Push Press.OHS 3.1 x4 B1. Offset KB Front Rack March x 10/leg B2. GHD DB Row (pronated grip, elbow out 90°) x 10 x3 C1. 3rds: 45 DU (Function: 1:1 Single Unders) 3 Wall Walk Up (Fx: scale by walking us as…

A1. Back Squat x 3-4 @ 32X1 A2. DB Cuban Press x 12 A3. T-Pushup x10/arm x4 B. “Whoops” 18min AMRAP: – Dip (fx: 4 Ecc, rx: 8 (if able to stay UB, if not do fx), rtg: 1 MU into 5 Dip) – Heavy…

A1. Snatch Grip RDL x6-8 @ 32X1 A2. OH Split Squat x8/leg A3. Ring Plank Hold x:30 x4 B. FT: 30-25-20-15-10 KBS @ (Fx: 16/12, Rx: 24/16, RTG: 32/24) Wall Ball @ (Fx: 16/12; Rx: 20/14, RTG: 30/20) DU

A1. DB Bench x8-10 @ 22X1 A2. Band Tear x25 A3. Top of Dip Hold x :30 (rtg: WTO on rings) x4 B. “AsP” 4RFT: 15 x Hang Power Snatch @ 55/45, 75/55, 95/63 50m/arm Waiters Carry AHAP 3 x Rope Climb (rtg: legless) Strength…

A1. Hang Power Clean x5 A2. DB Row @ 21X3 x6-8/arm x4 B. “Helen” with row 3RFT: 400m row 21 KBS @ 53/24 12 Pull Up

A. BN Snatch Grip Push Press 4×3 @ 30X2 B1. DB High Pull x8/arm B2. Handstand Hold (rx: stomach facing wall, rtg: stomach facing wall w/ Alt shoulder taps) x3 C. “Ouchy” 3 rounds @ 90%: 250m row 10 Burpee 15 KBS @ 16/12, 24/16,…

A1. Back Squat x4-6 @ 32X1. Small build from last week A2. Powell raise x8/arm @ 3112 A3. L-Sit Hang x :20-:30. Fx: Scale by keeping the legs straight, and lifting toes as far as you can without chaningthe shape of the spine. x4 B….

A1. DB Bench x8-10 @ 22X1 A2. Band Tear x 25 A3. Top of Dip Hold (fx: scale w/ paralettes as necessary; rtg: WTO on rings) x4 B. 3RFT: 15 cal row 12 C2B (Fx: Jumping C2B PU) 10 HSPU (Fx: HSPU from a box)…