Strength:

Bench Press
5×3 ME

Conditioning:

4 Rounds:
60 Double Unders
15 Box Jumps 30/24 (Fx: 35/20)
15 KB Goblet Squats 32/24 (Fx: 24/16)

12:15 – 3:00 PM
Olympic Weightlifting Seminar

4:00 PM
Axe Throwing Fun! DETAILS >>

Conditioning:

E2MOM 30
1: Max Calories Assault Bike
2: Max Reps Air Squats
3: Max Calories Ski Erg
4: Max Reps Sit-ups
5: Rest

Finisher:

Pistol Practice
Accumulate 50 Reps. Scale accordingly.

REMINDER
Bad Axe Throwing is tomorrow at 4pm! DETAILS >>

Open Workout 20.3

For Time
21-15-9
Deadlifts (225/155)(135/95)
Handstand push-ups (hand release push-ups)
-then-
21 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
15 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)
9 Deadlifts (315/205)(185/135)
50-ft. Handstand walk (bear crawl)

Time cap: 9 minutes.

REMINDER
We’re throwing axes this weekend! Come have some fun! DETAILS >>

Strength:

E2MOM 14
3 Overhead Squats (Max Effort)

Conditioning:

With a Partner, One Partner Working at a Time
100 Dumbbell Walking Lunges (50/35) (Fx: 35/20)
50 Devil’s Press (50/35) (Fx: 35/20)
25 Ring Muscle-ups (Fx: Chest-to-Bar Pull-ups)

Conditioning:

With a Partner:

Buy-In: 1000m Run
4 Rounds
40 Wall Balls (20/14)
40 Dumbbell Snatches (50/35) (Fx: 35/20)
40 Box Jump Overs (24/20)
Cash Out: 1000m Row