12 / 18 / 2017

6 min EMOM
Strict Press x 2 @75%

For Time
10 Clusters (115/75)
8 Clusters (135/85)
6 Clusters (155/95)
4 Clusters (185/105)
2 Clusters (205/115)

15 min cap
*can be squat clean & jerk

12 / 16 / 2017

2 Person Team
20 min Amrap

10 Power Snatch (75,55)
10 Pullups
20 Air Squats

Complete entire round then switch

12 / 15 / 2017

E2MOM for 12 min
Bench Press x 3
pick a weight and go across all sets

4 Rounds
40 Double Unders
30 Situps
20 Ring Dips

12 / 14 / 2017

E2MOM for 12 min
Clean Complex

1 Clean Pull
1 Power Clean
1 Jerk
1 Front Squat
1 Jerk

For Time
60 Wall Balls (20/14)
50 Burpees
40 Box Jumps (24/20)
30 Back Squats (155/105) (From Floor)
20 Burpee Over Bar
10 Clean and Jerks (155/105)

20 Min Cap

12 / 13 / 2017

2 Person Team
For Time

Row 2400m

-Row in 100m increments
-Shoot to stop at exactly 100m
-For every meter over or under 100m perform:
RX – 3 HSPU
Lvl 2 – 2 HSPU
Lvl 3 – 1 HSPU

12 / 12 / 2017

Deadlift
5 x 5
pick a weight to use across all 5 sets

Death by…
10m Shuttle Sprint

12 / 11 / 2017

E2MOM for 10 min
Overhead Squat x 2
Ascending weight

5 Eounds
:30 work/:30 rest

Overhead Squat (96,65)
Pullup
Thruster (95,65)
Bar Muscle Ups

12 / 6 / 2017

E2MOM for 12 min
1 Clean Pull
1 Power Clean
1 Hang Power Clean
1 Jerk

3 Rounds
50 Double Unders
15 Box Jump Overs (24/20)
10 Clean & Jerks (135/95)

12 / 5 / 2017

E2MOM for 10 min
Strict Press x 3 @70%

“Karen”
For Time

150 Wall Balls (20/14)

12 / 4 / 2017

E2MOM for 10 min
Back Squat x 3 @75%

15 min EMOM
2 Power Snatch (135/95)
4 Deadlifts (135/95)
6 Burpee Over Bar