Strength: 20 Bench Press 5 x 5 building Metcon: “Get Tall” 4RFT 6 push ups 9 cleans (light) 12 S.T.O 15 Wall balls 

Skill: 15 min Pull Ups Dub practice Metcon: 26 min “Splinters” 4 x   AMRAP 4 (rest 2 min) 15/12 cal AB 10 Pull Ups 20 KBS (light) 40 Dubs/80 singles

7:30PM will be OLY class ! Mobility: 10 min ankles/hips Strength: 20 min Overhead Squats 7-7-5-5-3-3-1-1 Building Metcon: “Woof” AMRAP 9 Asc by 2s 2 cal row 2 BBJO 2 alt. DB Snatch (mod)

Skill: 10 min

Rope Climb

Metcon:

“Double Down”

AMRAP 20

1 rope climb

2 pull ups

4 push ups

8 KBS (53/35)

16 air squats

32 dubs

ADV: C2B / HSPU / (70/53) goblet squats

Lv1( (1/2 rope climb) banded pull ups (1/2 dubs)

Lv2( Ground2Stand /ring rows / knee push ups / x 2 singles

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