AMRAP in 15 minutes of:
10 Ring dips
15 Hang power clean 115 lb./75 lb.
20 Knees to elbows

Not for time, but do quickly:
Run 1 mile
75 situps
150 Double unders
Deadlift, 5-5-5-5-5
150 Double unders
75 situps
Run 1 mile
You will begin with the run, and move through the situps and double unders until you get to the deadlift. At the deadlift, you will do a normal “strength session” setup, where you will warm up the bar and [...]

7 Rounds for time:
7 Thrusters 115 lb./75 lb.
7 Pullup, chest to bar
7 Burpees
rest 1 minute
Mod 1 - 95/65
Mod 2 - 75/55
Pullup mod - If you don’t have chest to bar, place a box underneath the bar that allows you a slight arm-bend. Do jumping chest to bar pullups. Remember, chest to bar means that the [...]

For time:
20 Burpee box jump
30 Toes to bar
40 Wall ball
50 Pushpress 95/65**
40 Wall ball
30 Toes to bar
20 Burpee box jump
If you can do 10 or more HSPU unbroken, do 30 HSPU instead of PP. Of course I’d love for you to do handstands, but if you are going to take 10 minutes in the middle [...]

With a partner:
One minute on, one minute off, alternating with a partner for max reps each:
Kettlebell swings 70/53
Burpees
Situps
Do 3 Rounds total.

2 Rounds for time:
40 Pullups
30 Overhead squats 95/65, mod 1 - 75/55
20 Handstand pushups, mod 1 - 2 abmats, mod 2 - 30-second handstand hold + 20 pushups.
**We are looking for athletes and judges that would like to help the MBS competition team train for the upcoming Regional.
What: We are going to be taking our [...]

As many rounds as possible in 20 minutes of:
Run 400
3 Rope climbs
 
I know, this week has definitely been a heavy “cardio” week. Don’t fret my iron-loving warriors, we will be back into some weights in the coming weeks. Part of the reason we are doing some longer metcons is to flush ourselves out from the [...]

5 RFT:
10 box jump 24/20
20 KB snatch, total 35/26 (yellow/blue)
30 Ball slams 40/30
This is a great workout for grip and arm endurance. I can see clear carryover in building your arm strength and getting your first pullup/muscle up.
Let’s do games standard box jumps (hips open before jumping from the box) with full-foot landing on the [...]

For time:
Row 1000
25 Burpees
50 DU’s
100 Air squats
25 Pushups
50 DU’s
Row 500

5 Rounds for time:
10 Power clean 135 lb./95 lb.
20 Wall balls 20 lb./14 lb.
Mod 1 - 115/75
Mod 2 - 95/65
Make sure you stand all the way up on the power clean and reset your back/posterior chain as you return to the ground. Looking for 10-12 minutes on this workout - scale appropriately.
**We are looking for [...]