FREE GROUP WOD @ 9am (Special Time)

10 Minute AMRAP of:

• 10 Push Ups
• 15 Box Jumps
• 5 Rope Get Ups

Post rounds and reps completed to comments.

Expeditions @ 10am:

4 Rounds, not for time of:

• 20m Handstand Walk
• 10 Ring Dips
• Lateral Crab Walk 20m
• 10 Reps of any barbell movement @ load of your choice

Post barbell movement and experience to comments.

Expeditions:

AMRAP in 10 Minutes of:

• 15 Overhead Squats @ 135/95
• 15 Strict Pull Ups

Expeditions:

Strength:

• Deadlift 5×3-5 @ 80%

Workout:

Complete for time:

• Row 1k
• 50 Kettlebell Swings @ 2/1.25 Pood
• Row 1k

Post time to complete to comments.

Expeditions:

Skill:

• Max Muscle Ups in 10 Minutes

Workout:

3 Rounds for time of:

• 10 Tire Flips
• 8 Handstand Push Ups
• 6 C2B Pull Ups
• 4 Toe to Bars
• 2 Rope Climbs
• 100m Sprint

Post time to complete to comments.

Expeditions:

• Back Squat 5-5-5-3-3-3

Post loads attempted to comments.  First work set should be ~75-80% of 1RM.

Expeditions:

Strength:

• Good Mornings 5×8-10

Workout:

Three Rounds for time of:

• 10 Push Press @ 95/65 lbs
• 10 Box Jumps @ 24/20″
• 10 Knee to Elbows

Rest 2 minutes after finishing the triplet, then run 1 mile.  Post time to complete to comments.

Rest Day