12.16.2021Shoulder Press (5@65%, 5@75%, max @ 85%)Metcon (AMRAP - Rounds)16 min Emom 1. 15 Thrusters 45/35 2. 12 Push Ups 3. 15 Jumping Squat 45/35 4. 20 Push Press 45/35 Try to complete each round [...]

12.15.2021Warm-up200 M Run/row/ski 50 ft soldier kick, 50 ft side lunge, 50 ft samson 50 ft butt kickers Tabata Wall BallsBack Squat (5@65%, 5@75%, max @ 85%)Metcon (Time)3x 3 rounds 3 power cleans 135/95 )rx+ [...]

12.14.2021Skill Workhandstand work 3x3 Wall Walks 3x30 second handstand hold 3x10 Shoulder taps 3 minutes work on balance (next to wall) Handstand walkMetcon (AMRAP - Rounds and Reps)14 min amrap 5 Toes to Bar 8 [...]

12.13.2021Deadlift (5@65%, 5@75%, max @85%)Metcon (AMRAP - Reps)3xs 1 min amrap 1 min off 1. 5 Deadlift 50% & 20 Air Squats 2. 5 DL & 20 reverse lungePut the weight of your DL in [...]

12.12.2021Skill Workbench technique - work up to weight - you can use floor pressLynne (AMRAP - Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups

12.11.2021Front Squat (7-7-5-5-3-3 record heaviest 3)Metcon (Time)4 RFT 20/15 cal row/bike/ski 20 Sit Ups (rx+ GHD) 10 KB Swings 53/35 (rx+ 70/53)Mobility2 min roll out 1 min: pigeon groin stretch banded hip flexer