MET CON For Time 3 Rounds of Cindy 25 Hang Squat Snatch (95/65#) 3 Rounds of Cindy 25 Kettlebell Swings (24/16kg) 3 Rounds of Cindy 25 Power Cleans 3 Rounds of Cindy

Dynamic Effort Shoulder Press 8 sets x 3 reps on 1 minute Moderate Weight Handstand Holds 3 sets x 30 seconds 3 RFT 40 Double Unders / 120 Single Unders 10 Chest to Bar Pull Ups 10 Push Ups

STRENGTH/SKILL Dynamic Effort Box Squats 10 sets x 2 reps on 1 minute Work up to a Moderate weight MET CON AMRAP 12 minutes 2-4-6-8…. Push Press (95/65#) Box Jumps (24/20″) If you spent your day anything like me: hiding under the covers all morning from the strong winds of typhoon Glenda, then I’m sure […]

5 Rounds 1a. Pistols, 3-5 reps per leg 1b. Hollow hold, 30 seconds AMRAP 10 minutes 10 Single Arm KB Overhead Lunges (16/12kg, 5 each arm) 10 Hang Power Snatches (95/65#)

Shoulder Press Find a Heavy 3 Reps 31-21-11 Burpees Horizontal Body Rows *11 minute time cap

5 Rounds: 1a. Weighted Lunges, 10 per leg 1b. 30 Second Hollow Hold AMRAP 5 minutes 10 Thrusters (95/65#) 10 Toes to Bar *rest 3 minutes AMRAP 5 minutes 10 Thrusters 10 Toes to Bar

Bench Press Work up to a heavy 3 reps Bear Complex Complete 5 Rounds of 7 Sets 1 Set: 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

Dynamic Effort Barbell Rows 10 x 3 reps on 1 minute Medium Weight EMOM 12 minutes 5 Pull Ups 5 Burpees 5 Sit Ups Core Work: Plank Holds 3 x 30-60 seconds