Skill/Strength:
EMOM 10
1: 5 Power Cleans at 60%
2: 8 Front Squats at above weight
Metcon:
AMRAP 15
20/16 Echo Bike Cals
15 GHD Situps
5 Bar Muscle Ups
Mandatory Mobility:
3 min quad smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
5 Rounds
8 Glute Ham Raises
8 Heels on 35lb Plate Sissy Squats
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Carrie Schatzman
4+4 cals; scaled; c2bike (20 cals); amsu w/14#wb; bird perch bmu
Hip mobility & accessory work;
5
0
Cass Baier
4+ 7 cals -scaled to C2B/ push ups (spent a lot of quality time on the bike 
)
)EMOM 75-85#
15
0
Danielle Stelmach
3 + 2 BMU* // EMOM @ 90#
*box BMU 20in box, low bar, then last BMUs with bar above head-approx 3in higher (2 successful, failed 3)
8
0
David Rueckl
4+ 3GHD Scaled GHD// five Burpee pull-ups instead BMU.
EMOM 105 # showed up and moved forward 30’
14
0
james macco
4 rounds* BM's off a 24" box and I used an ASS bike so I guess that's scaled??
EMOM @ 125#
15
0
Jim Koehler
1000m row. 20 rds of 5 pullups/10 pushups/15 sit ups. 1000 m row
12
1
I think one day this will be a hero workout called “The Jim Koehler”
JORDAN MAGGLE
4 rounds (at home)
Subbed bike for running given I don’t have a bike. Banded pull-ups and pushups for Bmus
EMOM @ 135# accessory work - bench complex, 135, 185, 215, 275, 315, 225
8
0
Pamela Gehl
2 + 2 GHD's scaled
Cant honestly remember if 2 or 3 rounds + 2??? BMU off box. Cleans/Fr squats 75lbs
16
0
Theresa Rosenquist
3R + 10/15 GHSU**
**Scl’d AF!! 
BikeErg @20 Cals(~2’/R 
)/GHSU/5 Ring Push
+1 neg pull (HR:165). PClns @ #70 & KBFSq @ #36
BikeErg @20 Cals(~2’/R )/GHSU/5 Ring Push +1 neg pull (HR:165). PClns @ #70 & KBFSq @ #36
13
0
Travis Bittermann
Finished 5
Did ring row negative 3 seconds instead of bmu 185 for the emom
7
0