Strength

25:00 to Establish:
1RM Deadlift

Conditioning

10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)
Strict Handstand Push Ups (Fx: Kipping)
1 – 2 – 3 – 4 – 5
Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
Finish Each Round With 200m Run

Strength

E2MOM 10
2 Split Jerks @75 – 80%

Conditioning

EMOM 15
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Rope Climbs (Rx+: Legless)
3: Rest

Want to get better at Ring Muscle Ups? Sign up for our RMU Skills Clinic tomorrow evening at 6:45 PM!

Strength

E2MOM 18
1: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)
2: 5 Each Side Kettlebell Windmills
3: 10 Weighted Sit Ups with Feet Secured

Conditioning

10 Rounds
8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jumps (24/20)

Snow Day Schedule!
4 – 5:30 PM: Open Gym
5:30 PM: WOD
6:30 PM: WOD/7-Fit
7:30 PM: WOD Cancelled

Strength

25:00 to Establish:
1RM Back Squat

Conditioning

2 Rounds
21/16 Calorie Row (Fx: 16/11)
21 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)

Strength

E3MOM 15
Rx+:
5 Tempo Strict Handstand Push Ups (50×5)
100m Jog

Rx:
5 Tempo Kipping Handstand Push Ups (50×5)
100m Jog

Fx:
5 Tempo Kipping Handstand Push Ups (30×3)
100m Jog

Scaled:
5 Tempo Pike Handstand Push Ups (30×3)
100m Jog

Conditioning

21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
9 – 15 – 21
Burpees Over the Bar