* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards.

WOD:

1) Snatch: 1 Rep Every 1:00 x 15 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat.

2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split.

3) 3 rounds AQAP:

10 Muscle-ups

25/20 Calories Rowed

50 Wall Balls 20/14

Rest 10 minutes

4) AQAP:

50 Toes-to-bar

50 Power Cleans 135/95

50/35 Calories Assault Bike

Rest 10 minutes

5) 5 rounds AQAP:

10 Deficit HSPU

50ft Handstand Walk

You pick the deficit and whether you want to kip or go strict.

6) Strict Chest-t0-bar: Max Reps Every 2:00 x 7 sets

Go true Max Reps, Hang as long as you need onto the bar, get every rep you can.

7) Bar Dips: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE