1.) 12min Shoulder Smash with lacrosse ball
2.) 25 min AMRAP
10/7 Cal Row
1 Power Snatch 165/115lb
2 Power Cleans 165/115lb
3 Back Squats 165/115lb
10/7 Cal Row
1 Strict Ring Muscle Up
2 Strict Chest to Bar Pullups
3 Strict Handstand Pushups
*3.) 3×10 Seated Kettlebell Strict Presses
-Increase weight each round
2.) 25 min AMRAP
10/7 Cal Row
1 Power Snatch 165/115lb
2 Power Cleans 165/115lb
3 Back Squats 165/115lb
10/7 Cal Row
1 Strict Ring Muscle Up
2 Strict Chest to Bar Pullups
3 Strict Handstand Pushups
*3.) 3×10 Seated Kettlebell Strict Presses
-Increase weight each round
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Cody Stelmach
6 rounds
155# for first 3 and 165# (all RX) for final 3 rounds First strict muscle ups, handstand push-ups and 165# power snatches!!!!
6
0
Megan Vogel
6 + 1 BS
115#. BS from rack. 1 ab Mat. Srmu attempts + 1 dip. +50 cals on bike after.
9
0
Pauly VanderKelen
8 + 1 Power Clean
EMOM2 for 5 rounds: 25 DUs + 5 strict Press @ 135# from 12-16-19 / 4x10 strict GHD sit-ups with a 70# dumbbell on my chest / Overhead tricep extension doubles: 70,75,80,85,90,95,100#
2
0
Tim Houge
5 +10 Cal in 6th
Full Snatches at 165, PC +BS 165, Strict ring pullups, C2B and HSPU with a 25lb plate
8
0