12mins to work on a skill or weakness For time: Run 800m 12 Muscle Ups/ 20 Strict Pull Ups 3 Rounds of the couplet: 12 Handstand Push Ups 15 KB Swings, 32kg (24kg) 12 Muscle Ups/ 20 Strict Pull Ups … Continue reading →

12mins to find 3RM Weighted Ring Dip 5 Rounds for time of: 2 Rope Climbs, 4.5m 25 Wallballs, 20lb (14lb/6kg) Post load & time to comments.

13mins to find 3RM Power Clean 10-9-8-7-6-5-4-3-2-1 reps for time of: (20min CAP) Deadlifts, 100kg (70kg) Chest to Bar Pull Ups Burpees Post load & time to comments.

13mins to find 2RM Back Squat For time: (20min CAP) 10 Front Squats, 60kg (40kg) 10 Box Jumps, 24″ (20″) 10 Thrusters, 60kg (40kg) 10 Power Cleans, 60kg (40kg) 10 Toes to Bar 10 Burpee Muscle Ups/ 20 Burpee Pull … Continue reading →

See you in the gym.