TWO weeks left to make a donation to our Little Lights fundraiser and we match it! We are so close to our goal!!

Donate HERE!!!

Little Lights is a non-profit organization that empowers under-served youth and families in Washington, D.C. through practical assistance, racial reconciliation, and the love of Christ.

Strength:

E2MOM 12
3 Hang Power Snatches + 3 Power Snatches (↑)

Must be touch and go.

Conditioning:

For Time:
30 Ring Muscle Ups (Fx: 30 C2B Pull Ups + 30 Ring Dips)
But…
Every 4:00 Including 0:00
500/450m Row

Time Cap 16:00

Strength:

E3MOM 15
3 Tempo Front Squats (30×1) + 3 Front Squats (↑)

Conditioning:

AMRAP 10
3 – 6 – 9 – 12 – 15…
Wall Balls (20/14)
Russian KB Swings (Rx: 32/24)(Fx: 24/16)

Strength:

E2MOM 12
4 Power Cleans + 4 Hang Power Cleans (↑)

Must be touch and go.

Conditioning:
5 Rounds
10 Alternating Dumbbell Hang Split Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Alternating Dumbbell Hang Clean and Split Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Burpees Over the Dumbbell

Strength: 

EMOM 12
1: 20 Barbell Curls
2: 10 Dumbbell Pull Overs
3: :45 Plank (Weighted if Possible)

Conditioning: 

AMRAP 15
10 Push Press (Rx: 135/95) (Fx: 115/80) (Rx+: 155/105)
10 Toes To Bar
10 Deadlifts (Rx: 135/95) (Fx: 115/80)(Rx+: 155/105)

Strength: 

E2MOM 12
7 Strict Press (↑)

Conditioning:

AMRAP 11
50 Double Unders (Fx: 35 Double Unders)
40 Air Squats
30 Sit Ups
20 Push Ups