*Fall/Winter Holiday Schedule HERE

WOD:

1) Every 2:00 for ALAP:

3 Power Clean + 3 Front Squat + 3 Jerk

155/105, 165/115, 175/125, 185/135, 195/140, 205/145, 215/150, 225/155, 235/160, 245/165, 255/170, 265/175, 275/185, 285/190, 295/195, 305/200, 315/205

Must be performed as a complex.

2) AQAP:

21-15-9 Muscle-ups

400m Run

Scale as needed.

3) 3 rounds AQAP:

30 Wall Balls 20/14

20 Kettlebell Swings 70/53

10 Calories Assault Bike

Scale as needed.

4) Strict + Kipping Paralette Handstand Push-ups: Every 2:00 x 10 sets

You choose the rep scheme and deficit. Pick something you can maintain for all 10 sets.

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