Weightlifting: Back Squat E3MOM 15 Mins, 5 RM back squat starting @ 80% Start light with an an empty bar and make sure you are performing all of your reps to your full range of motion.  We do this not only to warm each joint through it’s entire range but to reinforce proper mechanics.  Maintain…

Warm up: Take 10 minutes to work on mobility and foam roll   Weightlifting: Power Snatch E2MOM 12 minutes, work up to a new 1RM Start @ 85% Even though we are not squatting in this version of the snatch, make sure to drop underneath the bar slightly as you catch it with your hips…

Weightlifting: Deadlift E3MOM 12 Mins, 1 RM deadlift starting at 90% of 1 (NO ROPE CLIMBS IN BETWEEN YOU MAX ATTEMPTS THIS TIME!) WOD: Hotshots 19 (For Time -Cap 40 Minutes) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run   Nineteen members of the Granite Mountain…

Skills: Tabata Hand Stand hold, L-sit hold alternating   Weightlifting: Shoulder Press E3MOM 12 Minutes, establish a 3RM Press start @ 85%   WOD: AMRAP – Rounds and Reps in 11 Minutes of: 6 Hand Stand Push ups (HSPU) 20 Calorie Row ** ** rx+: air assault bike calories Substitute HSPU with pike push ups…

Skills: Tabata Wall Facing Squats Weightlifting: Front Squat Front Squat 1 rep max E3MOM 12 MINS, start at 85% With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over…

Skill Work: Ring Dips EMOM 6 mins straight set of ring dips Weightlifting: Back Squat E3MOM 12 mins, 3 back squats at 85% Stay consistent on the bracing and breathing through out these squat repetitions!   WOD: Fight Gone Bad Three rounds for total reps in 17 minutes of: Wall-ball Shots (Reps), 20# Sumo deadlift…

Skill Work: Tabata Alternating Hand Stand hold Either free standing or against the wall, alternate with L-SIT HOLD Weightlifting:Power Clean plus 1 push jerk plus 1 split jerk EMOM 10 Minutes of 1 Power Clean plus 1 push jerk plus 1 split jerk (1+1+1 at 80%) WOD: For Time 400M Run 50 sit-ups 400M Run 50…

Skill Work: Weighted Pull-ups EMOM 7 mins 3 weighted pull ups   Weightlifting: Deadlift E2MOM 8 mins 2 DL at 87% of 1 RM odd min Reps do not need to be touch and go! make sure to brace your neutral spine as you set up. Look to drive that bar up with strong hamstrings…

Skill Work: Bar Muscle-ups EMOM 6 Mins 4 kipping bar muscle ups. For those without bar muscle ups, work on your kipping swings into chest to bar pull ups.   Weightlifting: Shoulder Press EMOM 10 Mins 1 strict press at 90% of 1 RM WOD: 3 Rounds for Time (Time Cap 16 Minutes) 30 Goblet…