Monday

 

Welcome to the next level! We will be working on mastering this workout for 2 weeks until Aug 15th. Goodluck!

FSQ 5x2 E3M

:20/:10 x 32 (Rotate each interval)
Power Clean (#115/#75)
Hand Stand Push-up
Power Snatch (#115/#75)
Toes to Bar    

 

Extra Credit

Legless Rope Climb + Rope Climb OTM 10 Minutes  

Lift/Skill/WOD #1

SN OTM 20 Minutes (All reps over 80%) 

Lift/Skill/WOD #2

Muscle up: Max Set

Run: 100M

AMRAP 12 Minutes  

Lift/Skill/WOD #3

Butcher High Push: 50M (#180/#120) Rest 1:00

10 Rounds 

Lift/Skill/WOD #4

Run: 800M – Rest 3:00

6 Rounds – Stay at a pace +/- 5 seconds for each interval  

Lift/Skill/WOD #5

Box Jump: 4 Every :15 for 16 Intervals (24”/20”)