Tabta HSPU, sub pike push ups or dumbell presses EMOM 10 Mins straight sustainable set of Kipping Pull ups or chest to bar pull ups The Girls: ELIZABETH, time cap: 16 minutes 21-15-9 Squat cleans 135/95 ring dips

TABATA Over head Squats with bare barbell, score is going to be lowest # of reps, stay consistent! EMOM 10 Mins 2 Snatch Grip Deadlifts at you 1 RM snatch plus 4 bar facing burpees Notes: Snatch grip deadlifts require you to properly load your lats and rise with the bar with a neutral back…

EMOM 10 mins 1 ring muscle up and 1 bar muscle up, i.e both in the same minute, Scaling: 5 kipping swings on the bar or rings and 2 strict pull ups and 2 ring dips Back Squat 5-5-4-3-2 following this rep scheme, work up to a heavy double for the day 5 Rounds for…

Tabata Burpee to a 45 plate, rx + use two 45 plates stacked on top of one another , score is going to be your lowest round of burpees Deadlift 1-1-1-1-1 notes: work up to a heavy single deadlift. Start with a light weight and make sure to have an appropriate setup as you address…

TABATA kipping ring dips EMOM 10 Mins 1 squat clean with pause below the knee. Workout notes: Today’s skill work focuses on the squat clean. We will be pausing below the knee for a full second prior to finishing the full lift. Slowly and under control bring the barbell from the floor and pause right…

EMOM 10 mins 5-10 HSPU this range is for those of you who are new to the movement and also those who are advanced and should look to challenge themselves by doing a rep range closer to 10 on the minute, also for those of you who want to practice your STRICT HSPU this is…

Labor Day! Schedule: 0630am regular class. 0900am open gym. 10am-11am coached wod. 11am-noon open gym. The box is closed for the rest of the day! WOD: TABATA goblet squats, pick a challenging weight and go for it! EMOM 10 Mins 1 Power clean plus 1 push jerk plus 1 split jerk Choose a weight accordingly…