June 8 2021

Warm Up:

3c

200M run

5 SA DB Upright Row + 5 SA Press

15 Sec Bar Hang

7 Single Arm Ring Rows

10 Hollow Rocks

10 Arch Rocks

WOD:

12 MIN E2MIN

2X

1 Power Clean + 5 Push Press 75%

1 Power Clean + 4 Push Press 80%

1 Power Clean + 3 Push Press 82+%

all based off of your push press 1RM

METCON:

4 Rounds for Time

5 Ring Muscle Ups

7 Bar Facing Burpees

9 Hang Power Cleans

7 Strict HSPUs

5 Power Snatches

2 min rest between rounds

L3- 115/75

L2- 5 CTB+5 Dips, Kipping HSPU, 95/65

L1- 5 Ring Row + 5 Push Ups, 7 PP with Bar, *Choice on load for HPC and PS, PP

At Home Crew

12 Min E2 Min

1 Ground to Shoulder + 5 Push Press

1 Ground to Shoulder + 4 Push Press

1 Ground to Shoulder + 3 Push Press

1 Ground to shoulder + 2 Push Press

1 Ground to Shoulder + 1 Push Press

METCON

4 Rounds

5 Back Pack Rows + 5 Push Ups

7 Burpees

9 Back Pack Hip to Shoulder

7 Pike Push Ups

5 Back Pack Ground to Overhead

2 Min rest between rounds