Wall Balls, Dubz, and Sit-ups For 12:00

12:00 AMRAP Of:
10 Wall Balls @20/14
25 Double Unders
15 Sit-ups

Level 2: 14/10, ~45s DU practice
Level 1: 10/6, Singles OR 10/8 cal bike, box mason twists

Front Squat 3-3-2-2

Front Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 75%
#3: 2 reps @ 80%
#4: 2 reps @ 85%

7:00 By Twoesday

Two Rounds, 7:00 AMRAP Of:
3 Ring Muscle-ups
10 Box Jumps @24/20″
10 Burpees
*Rest 2:00 between rounds, pick up where you left off

Level 2: 3 Challenging Ring Rows, 3 Banded Ring Dips, 20/16″ Box
Level 1: 3 Banded Pull-ups, 3 Toe Assisted Dips, 45lb plate OR 8″ Box Jumps, Box Burpees

Gymnastics Practice: Kipping, RMUs, Or BMUs

10-15 Minutes of Kippin OR Ring/Bar Muscle-up Practice

Shoulder Stability Alternative
Crossover Symmetry Activation Series – all 7 movements
Then 3-4 Rounds Of:
100 Meter KB Waiter Carry
10 Ring Rows

Clean, Jerk, Push-up, Run, Repeat For 8 Rounds

8 Rounds For Time Of:
5 Power Clean & Jerks @135/95
10 Push-ups
400 Meter Run

Level 2: 95/65, Banded Push-ups
Level 1: 6-7 Rounds Of: 75/55 OR 10 KBS @25/15, Panded OR Elevated Push-ups, 200 Meter Run/Walk
Seated: 6 Rounds: Out of Chair, 8 Push-ups, In Chair, 8 Cal. Ski

200+ Push-ups Per Week – May Movement Challenge

Throughout the last 4 weeks of May, we are encouraging folks to up their running & push-up volume. The goal is to run 4+ miles and perform 200+ push-ups per week. Log your daily totals here, then weekly totals each Saturday over the next few weeks. In-class workouts count toward your total. Be sure to log rus & push-ups separately.

Log your push-ups each day in meters here.z

Running 4+ Miles Per Week – May Movement Challenge

Throughout the last 4 weeks of May, we are encouraging folks to up their running & push-up volume. The goal is to run 4+ miles and perform 200+ push-ups per week. Log your daily totals here, then weekly totals each Saturday over the next few weeks.

Log your running each day in meters here, and your push-ups below.

15:00 My Toes Are Running To Those Squats

15:00 AMRAP Of:
200 Meter Run
10 Toes-To-Bar
15 Air squats
*Run = 20 reps – if ending workout on run, estimate total meters: 10 meters = 1 rep.

Level 2: Toes-Near-Bar
Level 1: 100 Meter Run/Walk, V-ups OR Box Mason Twists, Box/Ball/Ring Squats as-needed

Hang Squat Clean EMOMx6

6 Minute EMOM of:
1 Hang Squat Clean
1 Squat Clean
1 Split Jerk
*All at 75-85% of 1RM

Let’s Fight On Thursday!

5 Rounds For Reps Of:
Minute 1: Max Calorie Row
Minute 2: Max Push Press (75/55)
Minute 3: Max Sumo Deadlift High Pull
Minute 4: Max Cal. Bike
Minute 5: Rest

L2:45/35
L1:35/25, KB High Pulls Or Swings @25/15

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