Thursday 7/28

1. Performance:     3 Sets Unbroken of:     3 Bar Muscle Ups     4 Chest-to-Bar Pull Ups     5 Pull Ups     Rest as needed between sets.      OR   Fitness:     3 Sets For Quality of:     3 Strict Pull Up     4 Kipping Pull Ups     5 Beat Swings 

Wednesday 7/27

1. Clean & Jerk-Max   2. 7 Minute AMRAP (Use 50% of your Max C&J):     1 Snatch     3 Clean & Jerk 

Tuesday 7/26

1. 5 Minute AMRAP:     45 Double Unders     10 Kettlebell Swings (2/1.5)     Rest 3:00 Minutes     5 Minute AMRAP:     Row 1k     Max Burpees Over Erg    2. L-Sit Hold 5x:20s     Rest as needed between sets. 

Monday 7/25

1. Snatch-Max    2. For Time (165/115):     9 Muscle Ups     12 Shoulder-to-Overhead      7 Muscle Ups     9 STOH     5 Muscle Ups     6 STOH

Saturday 7/23

9am Community Trail Class 1. Skill: Movement Prep   2. 8 Minute AMRAP:     Run 200m     10 Burpee Pull Ups 10am Member’s Only Class 1. Performance:     Muscle Up 5×5-7, 2:00 between sets. Goal is unbroken.   OR   Fitness: Chest-to-Bar

Friday 7/22

1. Push Press+Push Jerk 5×2+1 (work up) 2. Front Squat-Heavy Double (Straight weight) 3. Optional: Bulgarian Split Squat 3x8e (pick your weight)

Thursday 7/21

1. Performance:     5 Sets For Quality:     1 Legless Rope Climb     30 Double Under’s     Rest as needed between sets.   OR   Fitness:     5 Sets For Quality:     1 Rope Climb     15 Double Under Attempts     Rest as needed between sets.

Wednesday 7/20

1. Hang Clean-Heavy Single   2.  7 Rounds For Time:     10 Sumo Deadlift High Pulls (95/65)     10 Ring Dips 

Tuesday 7/19

1. 10 Minute AMRAP:     10 L-Pull Ups     10 Handstand Push Ups     20 Russian Kettlebell Swings (2/1.5)   2. V-Ups 3×20, rest as needed between sets.