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Skill: Power Cleans   Strength: Cleans 1-1-1-1-1 1 clean Pull + 1 Hang Clean + 1 Power Clean   Metcon: (3:00w/3:00r) x 3 18 Box Jump Overs 15 Hang Power Cleans Remaining time: row for calories  *Score=Calories across 3 rounds      L1: 30″/24″,...
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Murph

1-mile Run 100 Pull-ups 200 Push-ups 300 Air-squats 1-mile Run   Rx: 20lb weight vest/ 14lb weight vest *We will talk about the many ways to scale. MOST IMPORTANTLY: HAVE FUN 🙂    
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Ghetto Mainstream

21-15-9 DB Snatch  Box Jumps  Rx: 50/35, 24″/20″
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Happy Bday Lee

7 rounds/person: 18-min Time Cap  5 Hang Snatches  5 OHS  5 Bar Over Burpees    L1: 115/85, BFB L2: 95/65, BOB L3: 75/55, BOB L4: DB Snatch, Squat with DB, Regular Burpees   (3-min rest)   5-min AMRAP  MAX Rep Front Squats *1 Person front Squats  *1 Person Holds...
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Disturbia

Skill: Kipping pull-ups Strength: Pause Back Squats (5 sec pause at bottom/10 sec pause at top) *Take 20-mins to find a heavy pause squat for the day Metcon: 21-15-9 Thrusters Pull-ups  Run 400 after first round, 200 after second round and 100 after third L1: 105/75 L2: 95/65 L3:...
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Butterfly Effect

Skill: Power Snatch   Strength: 12-min EMOM First 4 Minutes: 4 Snatches Second 4 Minutes: 3 Snatches Third 4 Minutes: 2 Snatches   Metcon: 3 Rounds (1:00 at each station, no transition time) Hang Power Snatches Slam Balls Kettlebell Swings Ring dips   L1: 135/95,...
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Take you Higher

Skill: Toes to Bar Strength: Deadlift then, bent over row 4×4 @ 80% Then, 2 sets of 5: bent over row Metcon: AMRAP in 9 Minutes: 15 Wall Balls 12 Toes to Bar 9 Deadlifts Cash Out: 3 Rounds (accumulate the amount of time with as few breaks as possible): 30 Second Handstand...
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