A.
3 max sets of strict pull-ups
Rest as needed.

B.
AMRAP 20 minutes
25 calorie row
25 hip extensions
25 GHD sit-ups

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Ryan

A.

back squat 1-1-1-1-1-1-1

*beginner 3-3-3-2-2-1-1

B.

Every minute on the minute for 10 minutes
3 hang power cleans moderately heavy
Max box jump overs

*score weight used and total box jump overs added up

A.
2 Hang Power Snatch Every Minute on the minute for 6 minutes
B.
“Tabata”
Push jerks (95/65), 3 minute rest
Chest to Bar pull-ups, 3 minute rest
Push-ups, 3 minute rest
Hang Power Snatch (95/65)

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Marie

A.
10 DB hang clean and push press – 3 sets

B.
*3 rounds*
2 minutes max rope climbs
2 minutes max Turkish get-up
2 minute rest

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Joseph

dumbbell overhead squat 5-5-5-5-5 

Bench press 3-3-3-3-3 

5 attempts at max triple under or double-under practice 

Drills: invisible rope, fast singles, slow singles, high singles, move feet

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Nate and Hugo

A.
*for time*
3 minute Handstand Hold
100 Squats
50 meter Handstand Walk
100 Squats
30 Handstand Push Ups
B.
10 hollow rocks
15 ab-mat sit-ups
3 rounds, no time

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Derek – AKA BUD