jenna

Strength:
Power Clean
3-3-3-3-3

Conditioning:
As many reps as possible in 6 minutes of:
Double Kettlebell Front Squats, 24/20

Every time you put the kettlebells on the floor, do 10 Burpees.

Post load, reps to Comments.

truhero

Melissa loves cardio!

Skill:

20 seconds on, 10 seconds off for 5 rounds:
L-Sit

1 Minute Rest

20 seconds on, 10 seconds off for 5 rounds:
Hollow Body Rocks

WOD:

21-15-9 reps of:
Strict Press, 95/65
Box Jump, 24″/20″
Sit-up

15 Minute Time Cap

Post time to comments.

theD

Lower Body Strength:

Back Squat
3 Reps EMOM for 10 Minutes

Upper Body Strength:

Weighted Pullups
5-4-3-2-1-1-1

Post loads to Comments.

lat city

Skill:

As many reps as possible in 10 Minutes of:
Handstand Push-Ups

WOD:

800m Run
30 Knees to Elbows
400m Run
20 Knees to Elbows
1 Hill Sprint
10 Knees to Elbows

Post reps, time to Comments.

tired_boys

McGhee

Complete as many rounds in 30 minutes as you can of:
5 Deadlift, 275/183
13 Push-ups
9 Box jumps, 24″/20″

Post time to Comments.

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