7.1.20224th of July 1 Class 9amThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA [...]

6.30.2022Skill WorkRope ClimbMetcon (AMRAP - Rounds and Reps)20 Min AMRAP 100 M Run 30 DB Walking Lunge 20/10 (rx+ 35/20) 2 Rope Climbs (rx+ legless) 15 DB Hang Power Clean

6.29.2022Push Press (5@75%, 3@85%, max @ 95%)Metcon (Time)For Time 500 M Row 40 Jumping Lunge 30 KB Swings 35/26 (rx+ 53/35) 20 KB Snatch 10 Headcutters Rest 2 minutes 400 M Run 20 KB C&J [...]

6.28.2022Skill Work6 min EMOM 1 Clean pull - 50% 1 power clean 1 hang squat clean 1 squat cleanClean (5@75%, 3@85%, 3x1 @ 95%)Metcon (Weight)12 min EMOM 1. 2 power clean & 4 burpees over [...]

6.27.2022Warm-upSumo Back Squat 3x5 50-65% of Back SquatBack Squat (5@75%, 3@85%, max @ 95%)Metcon (Time)10-9-8-7-6-5-4-3-2-1 SDLHP 75/55 (rx+ 95/65) Chest 2 Bar Pull Ups

6.26.20228:30am ONLY todayMetcon (Weight)6 min EMOM 1 Power Snatch 50% 1rm snatch 1 Snatch Balance 1 Hang Squat Snatch 1 Full SnatchSnatch (4x2 full snatch 85%)Metcon (Weight)12 Min EMOM 1. 8 OH Lunge + 4 [...]