Skill:  -False grip kip -False grip pulls –GHD to Muscle-Up (for upper body explosivness) 8 Minute EMOM of: Min 1-15 Shuttle Sprints (32′) Min 2-80 Mountain Climbers

20 Minute AMRAP of: 9/7 Cal. Assault Bike 15 Evil Wheels 21 Deadlift 185/135

On a 3 minute clock, for 5 Rounds: 15 Burpees 15 Toes to bar With remaining time, max effort Shoulder Press 75/55 Rest 2 minutes between rounds. Score is total reps of shoulder press.

Athletes, we will be starting an oly cycle next week. I highly recommend to you, that if you are looking to get the max benefit from this program, try and make it to the box 5 days a week for the next few months. This cycle is a basic oly cycle. This will lead in to…

Come find out! 

For total Load of: 10-10-10-10-10 Front Squat  Establish a 10 rep max for front squat. You only get 5 set of 10 reps to build to heaviest weight.

Skill: Rower 7 Minute AMRAP of: 5 Burpees 15 Double Unders

5 Rounds for time of:  1 Rope Climb 2 Strict Muscle-Ups 3 Deadlift 315/220

20 Minute AMRAP of: 5 Handstand Push-Up 10 Leg Levers 15 Back Squats 135/95

Skill: 10 Minutes Handstand Walk WOD: 3 Rounds for time: 25′ Handstand Walk 50 Mountain Climbers 25′ Handstand Walk 50 Jumping Jacks 25′ Handstand Walk 15 Ring Dips