Tabata Kipping Swings on the bar 1 Snatch balance plus two over head squats x 5 sets of this complex we are looking to improve overhead stability at the bottom, we are looking to work up to a comfortable weight in this complex for the day AMRAP 12 Mins 15 Push press 115/75 Rx 200…

Tabata Wall Air squats with hands facing the wall, look to get as close as possible to wall with you hands up and squat with upright torso EMOM for 10 Mins 1 Front Squat @ 80-90% of 1 RM, Note: Use a rack 3 Rounds with 1 Min on each Station WallBall shots 20/14 KB…

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…