Strength:

E3MOM 15

Rx:
3 Strict Ring Muscle-ups + 3 Ring Dips + 3 Kipping Ring Muscle-ups

Fx:
3 Strict Pull-ups + 3 Kipping Chest-to-Bar Pull-ups
5 Ring Dips

Scaled:
3-5 Jumping Pull-ups with 2-3 sec. negative
10 Push-ups

Conditioning:

AMRAP 10
10 Hang Clean and Jerks (115/80) (Fx: 95/65)(Rx+: 135/95)
10 Burpees Over the Bar

Strength:

Snatch Complex
E3MOM 15
1 Squat Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Overhead Squat (Max. Effort)

Conditioning:

5-10-15-20-25-20-15-10-5
Kettlebell Swings (24/16)
Kettlebell Front Squat (24/16)

Finisher:

5 Minutes
Max Distance Farmers Walk

Strength:

Back Squat
E3MOM 15
Set 1: 4@80-85%
Set 2: 4@80-85%
Set 3: 4@80-85%
Set 4: 4@85-90%
Set 5: 4@85-90%

Conditioning:

5 Rounds
12 Toes-to-Bar (Fx: 9)
15 Push-ups
50 Double Unders (Fx: 30)

5:45 PM
Skills Clinic with Brandon. Toes-to-bar!

Strength:

E2MOM 16
3 Touch-and-Go Power Cleans (Max. Effort)

Conditioning:

AMRAP 15
600m Run
15 Deadlifts (185/125)(Fx: 135/95)

Overview of the Week

Conditioning:

“Fight Gone Bad”
Three Rounds, 1 minute per station
Wall balls (20/14)
Sumo Deadlift High-Pull (75/55)
Box Jump (24/20)
Push Press (75/55)
Calorie Row
Rest

Compare to February 11, 2017.

Finisher:

1 Mile Run