* Going to the Games and T-Shirts HERE…T-shirt Order is Being Placed Friday!

Pre Class:

1) Football Bar Bench Press Mid Grip: 5 set of 3

Warm-up as needed. Rest 2-3 minutes between sets.

2) 20 minute EMOTM:

Movement 1 – 1-5/side Alternating Pistol Squats

Movement 2 – 1-5 Muscle-up + Dip

Pick rep you can maintain for both movements for all 10 sets. 1 Rep of the Muscle-up + Dip is just that, perform 1 Muscle-up to completion then an additional Dip before lowering yourself for the next rep.

WOD:

3) Overhead Squat: 5 sets of 3

Warm-up as needed. Rest 2-3 minutes between sets. Goal is heavier than last cycle.

4) Snatch Push Press: 3 sets of 3

Rest 90-120 seconds between sets. Goal is heavier than last cycle.

5) 3 rounds AQAP:

21 Toes-to-bar

15 Burpee Lateral Bar Hops

9 Thrusters 135/95

Extra Work:

6) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts complete.

7) Skull Crushers: 4 sets of 10

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

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

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