CROSSFIT

Strength

EMOTM 10 Minutes of:

-5 Bench Press (105/155#)

CASHOUT: 50 Ring Pushups

MetCon

In teams of 2 (relay), complete for time:

“Holleyman”

30 Rounds:

5 Wall Balls (W:14/9 M:20#/10′)

3 HSPU

1 Clean (155/225#)

CROSSFIT

Double Under Technique

Strength

Back Squat 3-3-3-3-3-3-3-3

Hugo Lunges (Barbell) 3×6/Leg

MetCon

10 Rounds For Time of:

5 Ring Dips

10 Deadlifts (105/155#)

T-Shirts $30

Tank Tops $25

(Taxes Included)

CROSSFIT

Mobility

Delts/Hips

Skill

Handstand/Handstand Pushups

Lift

Snatch Pull 3-3-3-3-3

2 Position Snatch 1-1-1-1-1

MetCon

EMOTM 12 Minutes of:

Minute 1: 15 KB Swings (1/1.5 Pood)

Minute 2: 15 Med Ball Slams (14/20#)

Minute 3: 30 Double Unders

CROSSFIT

Skill

Rowing Technique

Strength

Deadlift 4-4-4-4-2-2-2-2

Good Morning 8-8-8

MetCon

Ladder 10-1 For Time of:

Thrusters (65/95#)

Chin Ups

CASHOUT: Partner Sprints/Plank

CROSSFIT LIFT

OH Squat Technique

Snatch Grip Push Press Technique

SG Push Press 8×5

OH Squat 5×8