Power Clean 5 – 5 – 5 Back Squat12 x 2 @75% 1rm max 60 seconds rest Planche Split 60 seconds

Front lever Split 60 seconds 21-15- and 9 reps of135 pound Overhead Squat30″ Box Jump Post time to comments.

Hierarchical Negative pull-ups7-6-5-4-4-4 Dumbbell Press Thick Grip 5 – 5 – 5 Row 5kPost time to comments.

Back Squat 5-5-5 Four rounds of:Dumbbell Thrusters (Reps)Dumbbell Swings (Reps)Double Unders (Reps) In this workout you move from each of three stations after aminute.The clock does not reset or stop between exercises. This is athree-minute round from which a one-minute break is allowed beforerepeating. On call of “rotate”, the athletes must move to next stationimmediately for best score. One point is given for each rep. Add your points and post them to comments.

Warm Up Echo Team Workout: Teams of 210 roundsEach round is 2 minutes long. At the end of each round teams rotation stations. Station 1: Row for calories, partner holds HandstandStation 2: AD for calories, partner hollow holds Whenever an athlete loses position, team mates switch positions.

Hierarchical Negative pull-ups7-6-5-4-4-4 Back Squat12×2 @80% 1rm max 60 seconds rest Front lever Split 60s

Power Clean 3-3-3 Complete the following for time:225 pound Deadlift, 21 reps185 pound Clean, 15 reps155 pound Jerk, 9 reps Each athlete may only use one bar and is responsible for changing their own weight.

Skill: Pistols Complete 7 rounds of the following for time.2 Wall walks4 Pistols8 L-Pull-upsBear Crawl 20 feet Post time to complete to comments.

Dumbbell Press Thick Grip 3 – 3 – 3 Partner Work out:Complete as many rounds for the following as possible in 25 minutes. 25 Box jump, 24 inch box25 Thrusters, 35/20 pound Dumbbells200 Meter run Only one team member may work at a time. As soon as one member finished the run, the second member may begin the next round. Post rounds completed to comments.

Back Squat3-3-3 Complete 5 rounds of the following for time:135 pound Hang Clean and Jerk, 5 rep20″ Box Jump, 7 reps Post time to complete to comments.