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  Skill Focus Chest to Bar Pull-Ups Wall Walks “Mr. White”   Every 4:00 minutes x 4 Sets 20/16 Calorie Row 12 Chest to Bar 4 Wall Walks Active: 18/15, Pull Ups Lifestyle: 16/13, Jumping Pull ups, Partial Wall Walk

  Strength Deadlifts Every 3:00 minutes x 5 Sets 5 Reps @ 70-75% of 1RM “Skinny Pete”   For Time- 8min Cap 5-4-3-2-1 Power Cleans 84/57kg 10-8-6-4-2 Box Jumps 30/24in   Active: 70/48, 24/20 Lifestyle: 5-4-3-2-1 Power Cleans 75% of 1RM 20-16-12-8-4 Box Step-Ups 24/20in

Open Gym

  WOD Open Workout 25.1 Heats starting at 7 and 3

  Strength/Skill Weightlifting   Power Snatch Every 2:00 x 5 Sets Set 1: 10 Reps @ 55% Set 2: 8 Reps @ 60% Set 3: 6 Reps @ 65% Set 4: 4 Reps @ 70% Set 5: 2 Reps @ 75%   % is Based on 1RM Power Snatch WOD “Knope”   8:00 AMRAP 10…

  Strength/Skill   WOD  “Time Capsule”   Every 6:00 x 5 Sets 400m Run 300m Row 20 Air Squats 10m Handstand Walk   Active: 3 Wall Walks Lifestyle: 10m Bear Crawl  

  Strength/Skill Weightlifting   Every 2:00 x 5 Sets 5 Tng Power Clean Load: @ 65%+ of 1RM Power Clean   Building to a Heavy for the Day WOD “Hunting Trip”   3 Rounds For Time 10 Min Cap 60 Double Unders 15 Deadlifts 12 Hang Power Cleans 61/43kg 9 Shoulder to Overhead   Active:…

Strength/Skill Gymnastics Bar Muscle-Ups   8:00 EMOM 3-5 BArMuscle-Ups WOD “Live Ammo”   12:00 EMOM minute 1: 10 Burpee Box Jump Overs 24/20 minute 2: 15 Toe to Bar minute 3: Max Calorie *Bike minute 4: Rest   *Any Bike for the Day Score = Total Sum Calories Active: 8 BBJO, 12 T2B Lifestyle: 8…

  Strength/Skill Strength Take 15:00 minutes to Establish Back Squat 5RM   WOD “Ron”   15:00 AMRAP 8 Shuttle Runs 12 Dumbbell Snatch, Right 22.5/15 12 Dumbbell Snatch, Left 16 Goblet Box Step Ups 24/20   Score = Rounds + Reps Active: 15/12.5 Lifestyle: 6 Shuttle Runs 12 Dumbbell Hang Snatch, Right 12.5/7 12 Dumbbell…

Open Gym