Open Gym/ Yoga

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Great group of people

A. 
Push Press 2-2-2-2

B. 
Handstand walk, Handstand push up practice

C. 
*3 Rounds* 
21 Calorie row 
15 Burpee 
9 Handstand push-ups

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Christa

A. 
3-3-3-3-3 OHS

B. 
*3 rounds* 
50 Air Squats 
35 Kettlebell Swings 
400m Run

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A.
Power clean: 15 min to build to a heavy 3

B. 
As many rounds as possible in 10 minutes 
5 power cleans 
10 toes to bar

C.
Cash Out: 10 Rope Climbs

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Heath

A. 
1 Arm DB complex: 
5 deadlifts, 4 cleans, 3 jerks, 2 OHS 
(sub front squat as needed to get heavier)

B. 
*15minutes as many rounds as possible* 
21 GHD sit-ups
14  1 arm DB push jerks (alternating)

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“Fran Complex” 
7 Bar MU, 7 Chest to bar pull-ups, 7 Pull ups 
21 Thrusters 
5 Bar MU, 5 Chest to bar, 5 Pull ups 
15 Thrusters 
3 Bar MU, 3 Chest to bar, 3 Pull ups 
9 Thrusters

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*for time*
1000m Row

Open Gym/ Yoga

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Ellen on one of her favorite machines

”Jump City”
For Time: 
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (155/105)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (155/105)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (155/105)

Via Comptrain

Holly, Anne, and Kayla

30 muscle-ups for time

Scaling

Intermediate Option

Complete as many rounds as possible in 5 minutes of:
5 strict pull-ups
5 ring dips
Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 ring rows, using a false grip
5 jumping dips, slowing the descent

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Mother daughter L-sits