#tbt
Deadlift
5x5 85% Then, Double/Triple Under Skill Then, "Zombie Annie" 50-40-30-20-10 Sits ups Double Unders EMOTM - 1 Deadlift 85%
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Kipping Pull Up Skill
Then, 3x12 Weighted Sit Ups Then, 30 Floor Wipers 30 Push Presses (40/30) 30 Pull Ups 30 Goblet Squats (28/20) 30 KB Swings 30 Box Jumps 30 Sit ups 30 HR Push Ups 30 Ring Rows 30 Air Squats 
Front Squat
5x5 (85%) Then, 10 RFT 2 Deadlifts (60/45) 4 Barbell Roll outs 8 Jumping Lunges Strict Press
5x5 (80%) Then, EMOTM... 1 Hang Power Clean (40/30) 1 Lateral Burpee 2 Hang Power Clean (40/30) 2 Lateral Burpee 3 Hang Power Clean (40/30) 3 Lateral Burpee 4 Hang Power Clean (40/30) 4 lateral Burpee And so on.... 
Crossing off goals!
6 Rounds for time
10 Back Squats (60/40) 15 Sit ups 200m Farmers Carry (32/24) 
Handstand Skill, Handstand Push Up Skill
Then, 4 x 500m Run, 2 minutes rest in between in round Then, a cash out! 21-15-9 Kettlebell Swings (Russian, 16/24) Push Ups 
Back Squat
1 RM Then, 5 rounds of 2 minutes working, 30 seconds rest 10 Goblet Squats 10 Ring Rows 20 Double Unders Bench Press
1RM Then, “Fran” 21-15-9 Reps for time of: Thrusters (42.5/30) Pull Ups 
Flossin' like a pro
Deadlift 1RM
Then, 6 rounds for time: 30 Doubles Unders 20 H2H Kettlebell Swings (16/24) 10 Sit Ups Rest 1 minute between rounds Push Press
12 minutes to find your 1RM Then, 15 min AMRAP 8 Clusters (25/40) 8 Barbell Rollouts 200m Run |
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