Skill/Strength:
Every 3 min for 4 Rounds
3 Deadlifts at 80-85%
Rest 10 secs
15 Eye Level Kettlebell Swings 70/53lbs
Metcon:
AMRAP 7
4 Ring Muscle ups
3 Squat Snatches 185/125lbs
-Scale RMU to pulls+pushes
-Scale barbell to 70-75%
Mandatory Mobility:
3 min hamstring smash per side
3 min trap smash per side
Optional Additional/Alternative Work:
Every 3 min for 4 Rounds
40/30 Row Calories
max reps in remaining time Shuttle Runs
-Rest 1 min
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Jamie Neubauer
5 + 4 pullups modified
Banded strict pu + knee pushups, trainer bar squat snatch (controlled). DL at 85#
10
0
Jenny Wesolowski
4 + 1 squat snatch (70# and blue band c2b and ring dips)
C2b all unbroken with blue band. Prob coulda used red. Went better than I thought.
Deads @ 210-220#, kb @ 53#
8
0
JORDAN MAGGLE
6 + 2 scaled
Low ring progressions, PS @ 115, OHS mobility work. EMOM ✅ @ 405 DL & 70# KB
11
0
Justin Bruehl
5 rounds--12 air squats,10 kb swings, 8 pushups, 6 GHD, 4 strict pull ups ✔️ ✅️
🫃
10
0
Mel Sanders
4 sc
rr/dips(b), SS 65/65/75/80 | dl 235# (74.69%) | ☕️ chat & glute accessory
8
0
Natalie Heim
3+2 RMU high ring progressions Snatch @85 // DL @ 225
Back squat PR 240
Did some extra high ring RMU progressions
9
0
Pamela Gehl
3 + 1 snatch scaled
35lb barbell-ring rows and dips w/red band
Deadlifts @ 185lbs/50#kettlebell
10
0
Pauly VanderKelen
Hotel Gym
HBBS: 5 reps @ 135, 4@205, 3@255, 2@305, singles @ 325 & 350# / Chest Press: 10 reps with 50,65, & 75# dumbbells / 3x10 Tricep Extension @ 60# / 3x10 Arm Curl with 45# dumbbells.
0
0
Theresa Rosenquist
Some sort of somethin’…
…in Louisiana. 3+ mi walk of car dodging (literally!) &
5R{10 pushups, 10 V-ups, 20 Walk.Lunges. (Meh. But its better than 0️⃣!)
4
0