20160812

"Double trap slap"
3-2-2-1-1-1
push press

rest 2 min between sets

Then:
3 rounds

10 deadlift 255/185
15 ring dips
30 double under

20160810

"The Chief"

5 cycles of,
3 min amrap

3 power clean135/95
6 push up
9 squat
rest 1 min

NEW MEMBERSHIP FEES

20160808

Partner 20 min amrap

P1: 5 front squats 50-60%
then max chest to bar burpees
P2: 300m run

switch
*score is total burpees

20160805

For Time:

100kb swing 1/1.5 pood
75 overhead squat 45/35
50 burpees

20160803

10 min EMOM

Even: rope climb
Odd: muscle up

Then:

9 min amrap

15 toes to bar
10 deadlift 115/75
5 snatch 115/75

20160802

Partners: 1 working at a time

60 box jump 24/20
50 pull up
50 KB swing
100 sit ups
100 walking lunge
100 air squat
60 Burpees
100 double unders