WOD

2 Rounds for time of:
800m Run
20 Back Squat, 55% of 1RM
10 Ring Muscle-ups

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

EMOM 30 minutes of:
1 Power Snatch

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

5 Rounds for time of:
15 Deadlifts 155/105
12 Ring Dips, strict
9 Knees-to-elbows, strict

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".

REST DAY!

Get out of the gym.

For time:
50 Calories Rowing
10 Push Press, 65% of 1RM
40 Calories Rowing
8 Push Press, 65% of 1RM
30 Calories Rowing
6 Push Press, 65% of 1RM
20 Calories Rowing
4 Push Press, 65% of 1RM
10 Calories Rowing
2 Push Press, 65% of 1RM

*Warm-ups, scaled options, accessory work, goal times, limited equipment options, daily videos, and much more are available on our private track for only $10 a month. To learn more click on the tab marked "Private Track".