Ring MU/Bar MU/C2B/Pull Up Practice with Remaining Time

Snatch - 3 @ 60%, 3 @ 70%, 3 @ 80%, 3 @ 85%, 9->1 Deficit HSPUs

AMRAP 16: Ski 250m, 10 DB Thrusters (40/30), 3 Rope Climbs

Townies can Bring A Buddy for free each day for the rest of 2018!

5 Minutes: Ring MU/Bar MU/C2B/Pull Up Find a Max

Clean & Jerk - 3 @ 60%, 1(3+1) @ 70%, 80%, 85%, Max Set of Wall Balls, then 3x75%

EMOM 5: Row 18/15 Cal, Rest 2 Minutes, then For Time: 4 Rounds - 5 Deadlifts (325/225), 10 Box Jump Overs (24/20)

Townies can Bring A Buddy for free each day for the rest of 2018!

EMOM 8: 6 Ring Dips, 8 Hollow Body Rocks

Bench Press - 10 @ 70%, 3X8 @ 80%, KB SDHP - 5x8 (work to heavy set)

AMRAP 8: 8 Plank Rows (ec 50/35), 12 Plank Knee to Elbow (ec), 30 DUs

Townies can Bring A Buddy for free each day for the rest of 2018!

5x2 - Ring Transitions on Box (RMU), Hip To Bar (BMU), Kipping Swing (Pull Up) and 5x5 - Strict C2B Pull Ups

Back Squat - 5 @ 65%, 5 @ 75%, 3X5 @ 85%, 5x10 T2B (5 Strict, 5 Kipping)

For Time: 5 Rounds, 200m Run, 5 Squat Cleans (165/115), 10 Bar Facing Burpees

Townies can Bring A Buddy for free each day for the rest of 2018!

In Partners for Rounds - AMRAP 28: 400m Barbell Carry (95/65), 30 Partner Push Presses, 30 Partner OTB Burpees, 4 Rope Climbs

Ring MU/Bar MU/C2B/Pull Up Free Practice

Split Jerk - 3 @ 60%, 4X3 @ 70%, Single Leg DL - 3x10 (each leg)

For Time: 50 Cal Ski, 40 Sit Ups, 30 Double KB Swings (53/35), 20 Double KB Front Rack Squats, 10 KB Snatches (each arm)

Townies can Bring A Buddy for free each day for the rest of 2018!

Every :30 x 6: 3 False Grip Kipping Pull Ups on High Rings, or 3 Strict C2B Pull Ups on Bar

Front Squat - 5@65%, 5@75%, 5X5@85%, Snatch Grip Shrugs - 3X10@85%, Hang Snatch + Snatch - 2@60% & 70%, 3X2@80%

EMOM 8: 5 Double DB Snatches (50/35), HSPUs for Reps

Townies can Bring A Buddy for free each day for the rest of 2018!

Tabata 4: Russian Twists, Hollow Body Hold

Bench Press - 10 @ 65%, 3X10 @ 75%

AMRAP 18: 2 Power Cleans (205/145), 100 DUs, 10 T2B

Townies can Bring A Buddy for free each day for the rest of 2018!

Ring MU/Bar MU/C2B/Pull Up Free Practice

Back Squat - 10 @ 60%, 3X10 @ 75%, Power Clean + Push Press 5 @ 65%, 3X5 @ 75%

For Time: 300m Sandbag Run (45/25), 50 Back Squats (135/95), 300m Sandbag Run

Townies can Bring A Buddy for free each day for the rest of 2018!

EMOM 5: 10 Second Hold on Low Rings, 5 False Grip Ring Rows OR 10 Second Bar Hang in Hollow Body, 3 Strict C2B Pull Ups

Deadlift - 5 @ 70%, 3X5 @ 80%, DB Pendlay Rows - 3x10

AMRAP 12: Row 15/12 Cal, 6 Single Arm OH DB Lunge (each side 50/35), 6 OT Rower Burpees

Townies can Bring A Buddy for free each day for the rest of 2018!