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Mobility Front Rack 20 Min AMRAP 5 Deadlifts 95/135 5 Hang Power Cleans 5 Front Squats 5 Push Press 5 Back Squats

Snatch Grip Deadlift 3-3-3-3-3 15 Min Alternating EMOM 2 Turkish Get ups 35/53 30-45 Sec Plank Hold 3-5 Strict Pull-Ups (if 5 is easy add weight)

35 for Charlotte’s 35th For Time: 35 Calorie Row (Stagger start the row. Outside in front of the building if not smokey.) 35 Hang Power Cleans 95/135 35 Handstand Push-Ups 35 Wall Balls 14/20 35 Box Jump Overs 35 Goblet… Read more »

10 Min Alternating EMOM 3 Squat Cleans (working to a weight no higher than 20% of what you will use for the metcon) 5 Ring Rows or 5 perfectly positioned Beat Swings Heart Break Kid 3 Rounds For Time: 10… Read more »

12 Min AMRAP 12 Front Rack Kettlebell Squats 35/53 12 Kettlebell Push Press 3 Min Rest 12 Min AMRAP 200m Run w/ Med Ball 14/20 (bearhugging the med ball no shoulder carry) 20 Wall Balls

8 Min AMRAP 100 Double Unders 300m Run (out the back door towards Centre Street in the front door and downstairs) Max # of Hang Power Snatches (Downstairs) 95/115 4 Min Rest 8 Min AMRAP 100 Double Unders 300m Run… Read more »

Back Squat 10 Min to find a working set of 2 Rep Back Squat Every 2 Min for 10 Min 2 Back Squats (this should be heavy) For Time: 800m Run 60 Kettlebell Swings 35/53 40 Burpees 20 Toes-To-Bar

5 Min EMOM Skill Work Pistols 2 Pistols on each side or your hardest version of a Pistol For Time: 400m Run 40 Pistols (alternating each rep) 400m Run 40 Air Squats 400m Run 40 Back Squats 95/135

3 Position Clean w/ 1 Sec Pause 3-3-3-3-3 Pull to just below the knee & stop 1 second pause, ensuring hips and shoulders are rising at the same time.  Pull to above the knee & stop 1 second pause, ensure shoulders… Read more »

30 Min EMOM A) 7 Bent Over Rows B) 7 Dips (Rings or Box) C) 7 Strict Pull-Ups (use a band if need but make them difficult) D) 7 Bench Press E) 7 Deadlifts