February 14, 20233 Rounds:10 Strict Handstand Push-ups/DB Strict Press/Pike Push ups10 Dumbbell Hang Power Cleans50 Double Unders/75 Singles*After 3 Rounds, Rest 1 Minute3 Rounds:10 Push-ups10 Dumbbell Shoulder to Overhead 50 Double Unders/75 Singles
3 Rounds:10 Strict Handstand Push-ups/DB Strict Press/Pike Push ups10 Dumbbell Hang Power Cleans50 Double Unders/75 Singles*After 3 Rounds, Rest 1 Minute3 Rounds:10 Push-ups10 Dumbbell Shoulder to Overhead 50 Double Unders/75 Singles
December 11, 20235 Rounds: 15 Power Snatches/KB Swings 500m Bike 15 Ring Row/Inverted Row/Seated Banded 500m Bike Time Cap: 25 Minutes
December 12, 2023Part 1 On the 3:00 x 4 Sets: 3 Back Squats Part 2 AMRAP 10 8 Dumbbell Squat 10 Push Up
December 13, 2023Part 1 On the 2:00 x 3 Sets: 5 Push Jerks Part 2 4 Rounds: 250m Row/600m Bike/250m Ski 12 Dumbbell Push Jerks 8 Strict Pullups/12 DB Plank Row/Bench Assisted DB Row Time Cap: 10 Minutes