SKILL : 10-MIN Of Choice

- Tripod Hold

- Hollow Holds/Rocks

- L-Sits

- Kipping Swings / Butterfly / MU

WOD : For Time!

- 15/12 Calorie Echo Bike

- 50 Double Unders

- 60 Deadlifts (155/105)

- 15/12 Calorite Echo Bike

- 50 Double Unders

- 45 Hang Power Cleans (same)

- 15/12 Calorie Echo Bike

- 50 Double Unders

- 30 Push Jerks (same)

S(95/65) S+(115/80)

STRENGTH : For Quality!

- Work Up to 5RM Front Squat

Then, Complete 4 Sets of 3

Partner WOD : For Time!

- 200 Russian KB Swings (72/53)

- 150 Thrusters (95/65)

- 100 T2B

- 50 Snatches (95/65)

S+ (53/35) @ (75/55) Barbell

S (35/26) @ (55/40) Barbell

STRENGTH : 10-MIN EMOM

- 1 Power Clean into 5 Strict Presses

( @ 60% of 1RM Strict Press )

“Christine” WOD : 3 Rounds For Time!

- 500m ROW

- 12 Deadlifts (Bodyweight) s(155/105)

- 21 Box Jumps (24/20)

HERO WOD : “MURPH” For Time!

- 1 Mile Run

- 100 Pull Ups

- 200 Push Ups

- 300 Squats

- 1 Mile Run

** If you have a 20lb Weighted Vest, Use It! 🇺🇸

SKILL : 10-MIN For Quality!

- Gymnastics Practice of Choice

WOD : 9-8-7-6-5-4-3-2-1 For Time!

- Calorie Row

- DBall Hips To Shoulder (100/70)

- Double DB Squat Cleans (50s/35s)