5  2-minute rounds of:
15-calorie row
Max strict weighted toes-to-bars
Rest 2 minutes

–

Clay

Open Gym/ Yoga

–

“Viper”(CompTrain)
For Time:
60/42 Calorie Row
50 Box Jump Overs (24/20)
40 Toes to Bar
30 Power Snatches (115/80)

–

A.
1 hang power clean + power jerk + 1 hang squat clean + split jerk
Work to a heavy complex then score
B.
Grace
30 Clean & Jerk
For time

–

A.
Overhead squat – warm-up to above workout weight, box jumps escalating height in between sets
B.
21-15-9 reps for time of:
Overhead squats
Box jumps

–

Dave

A.
Pick one and practice for 15 minutes
Muscle-ups
Double unders
Hand walking
B.
8 rounds for max calories of:
Row 45 seconds, rest 15 seconds
Row 30 seconds, rest 30 seconds
Row 15 seconds, rest 45 seconds
There is no rest between rounds

–

Barb

4 rounds for time of:
100-ft. walking lunge
30 GHD sit-ups
30 pull-ups

–

Hieu

A.
Back squat 3-3-3

B.
Karen
150 wall ball

–

Mike

Open Gym/ Yoga

–

A.

Clean 2RM

B.

3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls
12 burpees, jumping over the barbell

–

Doug