181010:

“Thirty-Something”
AMRAP 20:
30 Front Squats (95/65)
20 Box Step Overs (50/35)
30/21 Calorie Row
20 Toes To bar

181009:

Deadlift
Deficit Deadlift 6×2. Every :90. Start at ~70%. Ascending.
*2-4” Deficit

–then–

“Jacked & Diane”
200 Meter Run
21 Deadlifts (225/155)
200 Meter Run
18 Strict HSPU
200 Meter Run
15 Deadlifts (225/155)
200 Meter Run
12 Strict HSPU
200 Meter Run
9 Deadlifts (225/155)
200 Meter Run
6 Strict HSPU

—
630 Skills: Wildcard!

181008:

Box Squat
5×2. Every 2:00. Building to Heavy Double.

–then–

“Power Fluid”
Teams of 3:
3 Rounds For Time:
45 Hang Power Cleans (155/105)
90 Air Squats
60/45 Calorie Row

181007:

“4×2”
4 rounds:
4 Man Makers
4 Box Jumps
4 Jumping Push-ups
4 KB Swings (53/70lbs)
–Rest 2 minutes–
4 rounds:
4 Man Makers
4 Box Jumps
4 Jumping Push-ups
4 KB Swings (53/70lbs)

 

181006:

“Professor Chaos”
For Time:
30 Chest to Bar Pull-ups
600 Meter Run
15 Power Snatches (135/95)
600 Meter Run
15 Power Snatches (135/95)
600 Meter Run
30 Chest to Bar Pull-ups