It’s a long way to the top

Rope climbs    Front Squat 5×5  70% x5 75%x5 80%x5 85%x5 90%x5   For Time:  21 DB Thrusters 5 Rope Climbs  15 DB Thrusters 4 rope climbs  12 DB Thrusters 3 Rope Climbs  9 Thrusters 2 Rope Climbs  6 DB Thrustrs 1 Rope Climb    L1: 50/35, Rope Climbs L2: 35/20,...
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Helen

First half of class:   Make up any strength you might of missed this week then,   Helen: 3 Rounds for time: 400m Run 21 Kettlebell Swings (Blue/Red) (American) 12 Pull-ups      
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Got the only key

Attack of the minutes!! *1 person works/1person rests *Score= total reps *Teams will rotate starting in the 4’s down to 1’s 4-mins on Assault Bike 4-mins of 100m run (100m=1) 4 -mins of Row (cal) 3-mins of FR Lunges 3-mins of Wall balls 3-mins of KBS 2-mins of Double Unders...
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Money Trees

Skill: Cleans     Strength: Clean 3-3-3-3-3-3 2-sec pause at the knee  *Power Cleans      Metcon: 1-mile Sand bag/weighted run  -Rest 2 mins then, Max Front squats in 4 mins  *Must come from the floor  L1: 185/135  L2: 155/105  L3: 135/95  L4: 800m run, Double...
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Plush

Skill: Toes to bar    Strength: Push Press  6 reps @ 65%  4 reps @ 75% 3×2 @ 90% 1 @ 100%    Metcon: Against 4:00 clock  400m Run  15 T2B  15 S2OH  -rest 1-min-  Against 3:00 clock  200m Run  12 T2B  12 S2OH  -rest 1-min-  Against 2:00 Clock  100m Run  9 T2B  9...
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All of my doubt

Skill: Muscle Ups   Strength: Back Squat 1 @ 70% 1 @ 77% 1 @ 85% 1 @ 93% 1 @ 100-101% Metcon: 12 min AMRAP 30 Wall Balls 20 FR Box Step ups 5 DBall cleans Every 4 mins MU or Pull-ups   L1: 30/20, 95/65, 120/100, 3 Bar or Ring MU L2: 20/14, 75/55, 100/80, 1 Bar or Ring...
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Now or Never

Skill: Snatch   Strength: Snatch Complex     1-1-1-1-1-1 2 Snatch Grip DL + 1 Snatch Pull + 1 Power Snatch          Metcon: For Time- 12 Evil Presses      7 Snatches      Rest 30sec     10 Evil Presses      5 Snatches     Rest 30sec      8 Evil Presses      3...
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