Tabata Hand stand holds, either free standing or on the wall Bench Press 3-3-3-3-3 Work up to heavy triple for the day, it’s been a while since we have done bench press and it is important to realize how important it is drive with your legs and keep a controlled movement. Three Rounds for time:…

Tabata Bar Muscle Ups OR ring muscle ups for those of you who have them, if you can’t get those BMUs yet go ahead and do either Chest to bar pullups or regular kipping Pus combined or you can use a box to work on it. Strict Press 3-3-3-3-3 Take some time today to work…

Tabata power snatch with bare barbell 45/35 Back Squat 1-1-1-1-1 Work up to a heavy single for the day, if time permits and you are feeling up to it go for a PR make sure you are aware of your surroundings and know how to dump the bar and use a spotter please.You shouldn’t necessarily…

Tabata thrusters with bare barbell Hang Squat Snatch 1-1-1-1-1 NOTES: Work up to a strong effort squat snatch today starting from the hang. Without designating a starting point for the hang we usually mean you should snatch deadlift the bar to pocket height and then bring the bar down above the knees before you complete…

Tabata Strict toes to bar, i.e no kipping, with a dead hang, look to raise your feet all the way to the bar, for beginners strict knees to elbows is a great substitute EMOM 10 Mins 2 Power Snatch For time: 30 goblet squats 32/24 kg 40 In Place Overhead Walking Lunge Steps 95/65 lb…

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