FRONT SQUAT

Front Squat3-3-3-3-3post loads to comments.Then… As many rounds as possible in 10 minutes of: 5 Shoulder Presses 65 lbs /53 lbs 10 Ring Push-upspost rounds completed to comments.

RUN,SPRINT

1. Run 4 x 800 meters2.Sprint 4 x 50 meters4 x 800 meters = four intervals, each consisting of 800 meters. You will run 800 meters, and then rest 60 to 90 seconds before performing the second interval. You will continue until four intervals are completed.post times to...

MAX EFFORT HANG POWER CLEAN

Hang Power Clean3-3-3-1-1-1post loads to commentsThen…For Time:10 Box Jumps1 Dip9 Box Jumps2 Dips8 Box Jumps3 Dips…continue until you finish with1 Box Jump10 Dips

HERO WOD

Spend 15 minutes practicing gymnastics skillsthen…Hero workout of your choice.Post Hero and results to comments.

OVERHEAD SQUATS

Overhead Squat1-1-1-1-1Then…As many rounds as possible in 10 minutes of:10 Overhead Squats 135 lbs /95 lbs50 Double UndersPost total rounds.