A. Muscle up Practice – 15 minutes

*this will look different for everyone- can be working on strict pull-up, kipping, ring transition, dips, etc.


7 muscle ups

12 thrusters 65/95


*scale for MU is pull-ups

May be an image of 1 person and indoor

A. Snatch 2-2-2-2

B. CF Open 20.1

10 Rounds for time of;

8 Ground to overheads, (65/95)

10 Bar-facing burpees

*Time Cap: 15minutes

May be an image of 1 person and indoor
Josh, Erin and Mike

A. Streetparking

15 Devil Press (25/40)

30 Push up + Pull Across

60 Alternating DB Snatches

30 push-up + Pull Across

15 Devil Press

*For Time*

push-up +pull across- perform a pushup with 1 DB on the ground at your side. At the top of the push-up pull the DB with the hand farthest away and move it to the other side. That is 1 rep.

B. “Cornbread Smashup”

– Max Plank *post total time in plank without stopping or breaking at the mid-line. Can switch positions from hands, to forearms, or sides but without knees touching ground.

May be an image of 6 people, including Alexa Nolte and Bailey DiMenna, people standing and text
Alexa, Jess, Bailey and Rich – Team “Dick and Friends”

A. Front Squat 7-5-3

*no score just feel some weight and increase if feeling good

B. Streetparking


30 Double Unders

15 Wall Balls

*scale for double-unders is DB hop overs or over a line

May be an image of child and indoor
They are always watching

A. Warm-up the movements/MOB

B. Captain Tom

10 rounds of:

30 lunges

4 devil press (2x 35/50)

19 air squats

20 double-unders

-directly into-

100 burpees

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A. Accumulate: 75 GHD sit-ups

75 Russian twist with weight

50 flutter kicks

**newer athletes scale GHD 20-50 reps

B. Go Crazy

2k row

*every 2 minutes, 8 alternating hang DB snatch + 4 burpee over rower – time cap 20 minutes

May be an image of one or more people and indoor

A. Power clean and split jerk 2 reps every 90 seconds for 8 sets

B. Deception


Clean and jerk (95/135)

Burpee box jump overs

May be an image of 1 person, biceps, standing and indoor