WORKOUT OF THE DAY, JANUARY 4TH 2016

January 3, 2016 | LAHAINA CROSSFIT

The CrossFit Games Open season is upon us...16.1 will be announced February 25th, 2016.  Stay tuned to Lahaina CrossFit for details regarding Friday Night Lights for the 5 weeks of the Open.  Everyone can participate in the Open.  For more information click HERE!

WOD:

#your time is now

5:00 – Burpee Box Jump Overs (24″/20″)
Rest 5:00

4:00 – 10 Meter Shuttle Runs
Rest 4:00

3:00 – Power Cleans (Choose one weight)
Guys: 75, 95, 135, 155       Girls: 55, 65, 95, 105
Rest 3:00

2:00 – Wallball Shots (20/14)
Rest 2:00

1:00 – Max Unbroken Pull-Ups (Rx+Chest to Bar)

Record each score separately, for a total of (5) scores.

STRENGTH:

Squat Sesh (15min)

3×2 Back Squat
2×2 Front Squat

COMPETITORS:

Conditioning
5 minutes of max rep Burpee Box Jump Overs, 24/20″
5 minutes rest
4 minutes of max rep 10m Shuttle run
4 minutes rest
3 minutes of max rep Power Clean, 155/105
3 minutes rest
2 minutes of off Wall Balls, 20/14
2 minutes rest
1 minute to complete one set of max unbroken C2B Pull ups

Gymnastic Pulling
 3×12 unbroken Bar Muscle ups

SESSION TWO:
Snatch
EMOMx10: Power Snatch + Squat Snatch

Squat
A. 3×2 Back Squat
B. 2×2 Front Squat
C. 1×2 OHS

Strength Accessory
3×6 Bulgarian Split Squat

Midline Accessory Work
3 Super Sets of:
20 Weighted abmat Situps with feet anchored
30 Reverse Hypers – if you don’t have one, do 30 weighted Hip Extensions.


WORKOUT OF THE DAY, JANUARY 5TH 2016

January 5, 2016 | LAHAINA CROSSFIT

WOD:

#2 for 1

3 rounds of 3 mins on/3 mins off:

ARMAP 3 of:

6-9-12-15-18…
Thruster, 95/65
Toes to Bar

Rest 5 min then..

EMOMx10

Min 1: Cal Row 15/10 (Rx+20/10)

Min 2: 30 Double Unders (Rx+50)

COMPETITORS:

1. Running (choose a track or True Form Runner)
At a Track
A. 6×300 at your best 1-mile pace, 100m easy jog recovery (no other rest)
rest 4 minutes
B. 5×200 below your best 1-mile pace, 200 easy jog recovery (no other rest)
rest 4 minutes
C. 4×100 as fast as possible, 300 easy jog recovery (no other rest)

 

SESSION 2
1. Conditioning
3 rounds of 3 mins on/3 mins off
ARMAP 3 of:
6-9-12-15-18…
Thruster, 95/65
TTB

 

2. Row
3 RFT:
750m Row
25 GHDSU

 


WORKOUT OF THE DAY, JANUARY 6TH 2016

January 6, 2016 | LAHAINA CROSSFIT

WOD:

#Dirty Diane

5rds for time:

5 Deadlifts (275/185lbs)  (Rx+315/255) *Approx 70%)

15 Hand Release Pushups (Rx+Kipping HSPU)

 

 

STRENGTH: Barbell Cycling

 

EMOMx8

 

AMRAP :15 (Approx 2 reps) Power Snatches

AMRAP :25 (Approx 4 reps) Hang Power Cleans

AMRAP :15 (Approx 2 reps) Power Jerks

AMRAP :25 (Approx 4 Reps) Front Squats

*Pick one of the listed weights and use that weight for all 4 movements : 75/55, 95/65, 115/75, 135/95lbs, 155/105, 165/115lbs

COMPETITORS:

 

SESSION 1
1. Rowing Conditioning
10K Row, not for time

 

SESSION 2
1. Barbell Cycling
EMOMx8
AMRAP :15 Power Snatches 185/135
AMRAP :25 Hang Power Cleans, 185/135
AMRAP :15 Power Jerks, 185/135
AMRAP :25 Front Squats, 185/135

 

2. Gymnastics Pushing
10×2 max deficit strict HSPU

 

3. Conditioning
3 RFT:
5 Deads, 405/275
30 Kipping HSPU

 

4. Strength Accessory
A. 2×6 Bulgarian Split Squats
B. 2×20 RDL

 

 


WORKOUT OF THE DAY, JANUARY 7TH 2016

January 6, 2016 | LAHAINA CROSSFIT

WOD:

#Smokey and Craig

Teams of 2
20 Min AMRAP

15 Wallball Shots (20/14)

10 Calorie Row or 10/8 Air Dyne

5 Kettle Bell Alternating Lunges (per leg) (53/35lbs) Rx+ 5 Kettle Bell Box Step Overs

First partner completes the full round, and then tags the second partner in for the same.

CASHOUT:

1-2rds

20 AbMat Sit-Ups (Add weight if desired)
30 Banded Good Mornings
40 Flutter Kicks
50 Grasshoppers (R/L=2)
50 Second Pushup Plank


WORKOUT OF THE DAY, JANUARY 8TH 2016

January 8, 2016 | LAHAINA CROSSFIT

WOD:

#Thunderstruck (14min Cap)

30 Front Squat (135/95lbs) Rx+155/105lbs)

15 Chest to Bar Pullup (Rx+Muscle Up)

20 Front Squat

10 Chest to Bar Pullup

10 Front Squat

5 Chest to Bar Pullup

#Lung Burn

Every Minute on the Minute for 16 Minutes:

Min 1: 12 Burpees
Min 2: 15 KB Swings
Min 3: Sprint to 1st Cone
Min 4: 35 Double unders

COMPETITORS:

1. “The Other Total”
1RM Clean
1RM Bench Press
1RM OHS

2. Conditioning
For Time:
30 Front Squat, 175/125
15 Muscle up
20 Front Squat, 175/125
10 Muscle up
10 Front Squat, 175/125
5 Muscle up

3. Conditioning
EMOMx20
5 rounds of:
Min 1: 12/9 calorie Ski Erg
Min 2: 15/12 calorie Assault Bike
Min 3: 18/15 calorie Row
Min 4: 50 Double unders


WORKOUT OF THE DAY, JANUARY 11TH 2016

January 10, 2016 | LAHAINA CROSSFIT

TODAY is a great day to sign up for our Flexible Eating lexture with Jason Ackerman.

Jason Ackerman is L4 CrossFit Coach, travels the country teaching at L1 CrossFit Seminars, and has helped hundreds of athletes with Flexible Nutrition.

In this seminar Jason will teach you the basics of Flexible Eating and help you have a firm understanding of what your macro-nutrients should be.

Jason has worked with people of all shapes, sizes, experiences, and activity.  From CrossFit Games atheltes to yogis to bodybuilders.

The lecture will include Q and A and personalized macro's.

Click HERE to sign up! (Please sign up NOW if interested as Jason is coming all the way from Florida and needs to have a good number signed up ahead to make this happen.

 

 

STRENGTH:

Snatch

3×1 at 90%
2×2 at 80-85%, does not need to be Touch and Go.

*If you don't know your max take 15min to work up to a heavy load

WOD:

#Amanda **(12 min Cap)

9-7-5
Muscle ups

Squat Snatch, 135/95

After completion of Amanda, rest up to 5 min, then

1 Mile Run

**If you don't have Muscle Ups you will complete the following:

9-7-5

Chest to Bar Pullups/Pullups

Dips

Power Snatch


WORKOUT OF THE DAY, JANUARY 12TH 2016

January 12, 2016 | LAHAINA CROSSFIT

WOD:

#cardio crush

6 MIN EMOM:
Min 1: 15/12 Cal Row
Min 2: 4 Squat Cleans (135/95lbs) Rx+155/105lbs/6 Reps

5 Min Rest

6 MIN EMOM:
Min 1: 15/12 Cal Row
Min 2: 4 Squat Cleans (135/95lbs) Rx+155/105lbs/6 Reps

5 Min Rest

5 MIN EMOM:

200m Run

3 Min Rest

5 MIN EMOM:

200m Run

 

COMPETITORS:

1. Conditioning
A. AMRAP 5:
18/15 Cal Row
6 Squat Cleans, 185/135
5 min rest

B. ARMAP 5:
18/15 Cal Row
6 Squat Cleans, 185/135

 

2. Run
On a Track:
A. EMOMx7: 200m Run
Rest 3 minutes
B. EMOMx7: 200m Run

 


WORKOUT OF THE DAY, JANUARY 13TH 2016

January 13, 2016 | LAHAINA CROSSFIT

WOD:

#quick burner

5rds for time:

12 Wall Balls (20/14lbs)

12 Burpees

STRENGTH:

Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

COMPETITORS:

1. Clean and Jerk
EMOMx10: 1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, climbing

2. Barbell Cycling
5 sets of the following complex: 12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks, climbing
You can drop the bar after the 11th dead lift to reset your grip, but must start the next rep within 1 second. Rest as needed between sets.

3. Gymnastics Skills
A. Practice a handstand in place – once you are inverted, no moving your hands
B. Practice turning on your hands 180 degrees in both directions.

4. Burner Conditioning
5 RFT:
12 Wall Balls, 30/20
12 Burpees


WORKOUT OF THE DAY, JANUARY 14TH 2016

January 13, 2016 | LAHAINA CROSSFIT

TODAY is a great day to sign up for our Flexible Eating lexture with Jason Ackerman.

Jason Ackerman is L4 CrossFit Coach, travels the country teaching at L1 CrossFit Semiar, and has helped hundreds of athletes with Flexible Nutrition.

In this seminar Jason will teach you the basics of Flexible Eating and help you have a firm understanding of what your macro-nutrients should be.

Jason has worked with people of all shapes, sizes, experiences, and activity.  From CrossFit Games atheltes to yogis to bodybuilders.

The lecture will include Q and A and personalized macro's.

Click HERE to sign up! (Please sign up NOW if interested as Jason is coming all the way from Florida and needs to have a good number signed up ahead to make this happen.

WOD:

#active recovery

20-18-16-14-12-10-8-6-4-2

KB Swings

Goblet Squats

Ab Mat Sit Ups (Rx+Toes To Bar)

Compete 20 Double Unders after each round

Ex: 20 KB Swings, 20 Goblet Squats, 20 Ab Mat Sit, 20 Double Unders

CASHOUT:

Bench Press

10-8-6-4-2

Follow each set with 15 Banded Press outs


WORKOUT OF TH DAY, JANUARY 15TH 2016

January 15, 2016 | LAHAINA CROSSFIT

WOD:

#13.4ish

9 MIN AMRAP

3-6-9-12…

Clean and Jerk, 135/95
Toes to Bar

STRENGTH:

Back Squats

Build up to a heavy set of 8, rest then a heavy set of 6, rest, then a heavy set of 4

COMPETITORS:

Snatch
A. Work up to a heavy Snatch Balance
B. Work up to a heavy Snatch from the low hang (below knees)

Squat
A. 8 rep Back Squat, heavy
B. 6 rep Back Squat, heavy
C. 4 rep Back Squat, heavy

#13.4ish
AMRAP 9 of:
3-6-9-12…
Clean and Jerk, 135/95


WORKOUT OF THE DAY, JANUARY 18th 2016

January 17, 2016 | LAHAINA CROSSFIT

WOD:

#filthy fifty

50 Box Jumps, 24/20

50 Jumping Pull-Ups

50 Kettlebell Swings, 53/35lbs

50 Walking Lunge Steps

50 Toes to Bar

50 Push Press, 45/35

50 Barbell Good Mornings

50 Wallballs, 20/14

50 Burpees

50 Double Unders

CASHOUT: (Optional Gymnastics Pulling work)

5 sets of 12 unbroken C2B Pull ups 

COMPETITORS:

SESSION 1
1. Snatch
EMOMx9
Min 1: 80%
Min 2: 83%
Min 3: 86%
Min 4: 89%
Min 5: 83%
Min 6: 86%
Min 7: 89%
Min 8: 90+%
Min 9: 90+%

 

2. Snatch Accessory
5×2 Snatch Grip Pausing Deads – pause 2″ off the floor for 3 full seconds before finishing the lift.

 

3. Squat
5×2 Box Squats – Set the box up just below parallel. Pause for 2 seconds on the box. Shins should stay vertical throughout the movement.

 

4. Strength Accessory
5×10 Bent Over Barbell Row

 

SESSION2
1. Conditioning
“The Dirty Thirty”
30 Box Jumps, 30/24
30 C2B Pull ups
30 Kettlebell Swings, 2/1.5-pood
30 Front Rack Walking Lunge Steps, 135/95
30 Toes to Bar
30 Push Jerks, 155/105
30 Dead Lifts, 175/125
30 Wallballs, 30/20
30 Burpees
90 Double Unders
Only 1 bar. Athlete is responsible for changing weights.

 

2. Gymnastics Pulling
For time:
10 Strict Ring Muscle ups
20 Strict C2B Pull ups

 


WORKOUT OF THE DAY, JANUARY 19TH 2016

January 19, 2016 | LAHAINA CROSSFIT

WOD:

#Elizabeth (12 min Cap)

21-15-9

Squat Cleans, 135/95

Ring Dips

Rest 5 min,then...

#frantasy

EMOMx10:

Odd: 8 Pull ups/Ring Rows + 8 Thrusters, 95/65
Even: 200m Run

 

COMPETITORS:

SESSION 1
1. Running
Choose a track or True Form Runner
Track Session
1200m Run, 3 minute Rest
1000m Run, 2:30 minute Rest
800m Run, 2 minute Rest
600m Run, 1:30 minute Rest
400m Run, 1 minute Rest
200m Run

True Form Session
6 minute Run, 3 minute Rest
5 minute Run, 2:30 minute Rest
4 minute Run, 2 minute Rest
3 minute Run, 1:30 minute Rest
2 minute Run, 1 minute Rest
1 minute Run

SESSION 2
1. Conditioning
With a Running Clock…
A. At the 0:00
“Elizabeth”
21-15-9
Squat Cleans, 135/95
Ring Dips

B. At the 10:00
3 RFT:
21 D-Ball Shoulders, 100/80
15 Strict HSPU
9 Front Squats, 185/135

C. At the 20:00
27 Cal Row
12 Dumbbell Thrusters, 70/50
21 Cal Row
9 DB Thrusters, 70/50
15 Cal Row
6 DB Thruster, 70/50
9 Cal Row
3 DB Thrusters, 70/50


WORKOUT OF THE DAY, JANUARY 20TH 2016

January 20, 2016 | LAHAINA CROSSFIT

WOD:

#grunt work

25 Calorie Row

25 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

20 Calorie Row

20 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

15 Calorie Row

15 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

10 Calorie Row

10 Box Jumps, 24/20

200m Farmer Carry (53/35lbs)

STRENGTH:

Bench Press

5x5

COMPETITORS:

1. Clean and Jerk
5×1 at 85%

2.  Barbell Cycling
EMOMx8
Odd:  4 Burpee Box Jumps + 6 TnG Power Cleans, 175/125 – no dropping the bar
Even:  4 Burpee Box Jumps + 6 ‘single’ Power Cleans, 175/125  – you must drop the bar after every rep

3. Barbell Pulling
A.  5×2 Dead Lift at 85%
B.  3×6-10 Glute Ham Raises
C.  2×20 Hip Thrusts

SESSION 2:
1.  Conditioning
3 RFT:
10 Bar Muscle ups
10m Overhead Walking Lunge, 185/135

2. Gymnastics Conditioning
100m Handstand Walk for time

3 Round NOT for time of:
10 L-sit Pull ups
10 GHDSU Bench Press, 45/35


WORKOUT OF THE DAY, JANUARY 21ST 2016

January 20, 2016 | LAHAINA CROSSFIT

WOD:

# the good life

For Time:

1000m Row

80 Double Unders

60 Ab Mat Sit Ups

40 Jumping Squats (Rx+ Jumping Split Lunges)

20 Push Jerks (115/75lbs) (Rx+135/95lbs)

CASHOUT:

Flight Simulator (10 min)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Unders. You must stop between sets. 

**Mini Flight Simulator ( 5-25 and back down)

***Double the number for Singles


WORKOUT OF THE DAY, JANUARY 22ND 2016

January 22, 2016 | LAHAINA CROSSFIT

Awesome week Lahaina CrossFit Athletes!  We are truely amazed EVERYDAY by ALL of your efforts and willingness to step out of your comfort zones trying new things.  Happy Aloha Friday!!!

WOD:

# aloha friday

1000M Row, into

4rds of

30 Kettle Bell Swings (70/53lbs)

20 Plate Ground To OverHead (45/25lbs)

Then, 1000m Row

STRENGTH:

2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

 

COMPETITORS:

1. Snatch
2 Power Snatches every 30 seconds for 4 minutes – you choose the weight.

2. Conditioning
“Regional Event 14.4”
21-15-12-9-6-3
Strict HSPU
Front Squats, 195/125
Bar Facing Burpees

3. Rowing
4x750m Row, 3 minute rest between efforts

4. Midline Accessory Work
3-4 Supersets of:
10 Good Mornings, you choose the weight
20 GHDSU


WORKOUT OF THE DAY, JANUARY 25TH 2015

January 25, 2016 | LAHAINA CROSSFIT

# Fat Frelen

For Time:

400m Run before every round of:

21-15-9

Chest to Bar Pullups

KB Swings (70/53lbs)

Thrusters (95/65lbs)

Ex: 400m, 21 CTB, 21 KB Swings, 21 Thrusters...400m Run, 15 CTB

STRENGTH:

Back Squat

10-8-6-4-2

 


WORKOUT OF THE DAY, JANUARY 26TH 2016

January 26, 2016 | LAHAINA CROSSFIT

WOD:

# posterior chain train

3rds for time:

20 Bar Facing Burpees

20 Deadlifts (185/135lbs)

20 Box Jump Overs (24/20)

STRENGTH:

Snatch

EMOM for 10min: 1 Snatch – work up in load

COMPETITORS:

SESSION 1
1. Snatch
EMOMx20: 1 Snatch – you choose the weight

2. Conditioning
“The Admiral”
3 RFT:
20 Burpee Pull ups
20 Front Squats, 155/105
20 Box Jumps, 24/20

 

3. Gymnastics Conditioning
6-6-6 unbroken Muscle ups
Rest 5 minutes
5-5-5 unbroken Muscle ups
Rest 5 minutes
4-4-4 unbroken Muscle ups

 

SESSION 2
1.  Choose Track or True Form
Track
3×400 at best 1 mile pace, :40 rest after each
4×300 at best 1 mile pace, :30 rest after each
5×200 at best 1 mile pace, :20 rest after each
No extra rest between distances

 


WORKOUT OF THE DAY, JANUARY 27TH 2015

January 27, 2016 | LAHAINA CROSSFIT

WOD:

In Teams of 2 Complete the following. (1 person working and 1 Resting)

#Triple 3's

3000m Row (Break Row up into 500m intervals)

300 Double Unders (Break into no more than 50 Double Unders at time per person

3 Mile Run (We will be breaking these into 300m runs)

 

COMPETITORS:

1. Barbell Condiitoning
ARMAP 3:
9 Power Snatches, 135/95
15 Power Cleans, 135/95
21 Jerks, 135/95
Max Reps of OHS in the remaining time

2. Barbell Conditioning
AMRAP 3:
1 Power Clean + 1 Hang Squat Clean + 1 Thruster, 225/155
Complete as many sets of this complex as possible in 3 minutes. Each complex must be performed as an unbroken set, meaning once you do the power clean you can’t drop the bar until after the thruster.

3. Strength
10×3 Back Squat

4. Gymnastics Conditioning
50’HS Walk
5 Deficit HSPU
40′ HS Walk
4 Deficit HSPU
30′ HS Walk
3 Deficit HSPU
20′ HS Walk
2 Deficit HSPU
10′ HS Walk
1 Deficit HSPU
– You choose the deficit on the HSPU, and these can be done as kipping or strict (pick the one you need to work on more).

5. Conditioning
50 Calorie Bike
50 Calorie Row
40 Calorie Bike
40 Calorie Row
30 Calorie Bike
30 Calorie Row
20 Calorie Bike
20 Calorie Row
10 Calorie Bike
10 Calorie Row


WORKOUT OF THE DAY, JANUARY 28TH 2016

January 28, 2016 | LAHAINA CROSSFIT

The 2016 Reebok CrossFit Games Open is quickly approaching.  Have YOUR signed up yet? Click HERE to sign up and learn more about The CrossFit Open!

WOD:

#keep their heads ringin

For Time:

21-18-15-12-9-6

Toes to Bar

Push Press/Jerk (95/65lbs) Rx+115/75lbs

Back Squats (95/65lbs)

CASHOUT:

Tabata Hollow Rocks

(:20 work/:10 sec rest for 4 minutes)


WORKOUT OF THE DAY, JANUARY 29TH 2016

January 29, 2016 | LAHAINA CROSSFIT

WOD:

#Friday Fun

18 Min EMOM

Min 1:  2 Heavy Clean and Jerks

Min 2:  5 Handstand Pushups (Kipping or Strict) or 2 Wall Climbs

Min 3:  200m Sprint (1st Drive)

 

COMPETITORS:

1. Snatch
3×2 Snatch, climbing – should not be TnG

2. Clean & Jerk
3×2 Clean and Jerk, climbing – should not be TnG

3. Squat
A. 3×2 Back Squat
B. 3×6 Front Squat

4. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 225/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each, can be done at the same time)
For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round one.

5. Rowing
5x300m Row, 1 minute rest between rounds

6. Midline Accessory Work
A. 4×6 Single Leg RDL
B. 3×30 Second weighted plank hold

2016 OPEN ATHLETES
1. Snatch
3×2 Snatch, climbing – should not be TnG

2. Squat
3×2 Back Squat

3. Conditioning
Teams of 2 complete AMRAP 20:
2-4-6-8-10-12*… Clean and Jerks, 205/155 (1 bar per team, reps are a total number for a team)
*after each round complete: 6 Rope Climbs (as a team using 1 rope) and a 30′ HS Walk (each, can be done at the same time)
For example, in round 1, Alison does 1 CJ then Sara does 1 CJ. Then Alison and Sara alternate rope climbs until they have finished six climbs. Then, they both do a 30′ HS walk. That is round one.


WORKOUT OF THE DAY, FEBRUARY 1ST 2016

January 31, 2016 | LAHAINA CROSSFIT

Please head over to our LCF News section to read up on our Flexible Nutrition Seminar on Saturday March 5th and our UnLoaded CrossFit Options with each class!!

WOD:

#dubstep

5 minutes of max reps of Burpee Box Jump Overs, 24/20

5 minute rest

4 minutes of max reps of 10m Shuttle

4 minute rest

3 minutes of max reps of Power Clean, 155/105  (Unloaded Option Kettle Bell Tators)

3 minute rest

2 minutes of max reps of Wall Balls, 20/14

2 minute rest

1 minutes of max reps of Max unbroken C2B Pull-Ups (Unloaded Option Ring Rows)

 

 

 

COMPETITORS:

1. Snatch
A. 3×1 Squat Snatch at 85%
B. 3×1 Snatch Pull at 115%
C. 3×1 Snatch Grip Jerk + Pause OHS

2. Conditioning
5 minutes of max reps of Burpee Box Jump Overs, 24/20
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean, 155/105
3 minute rest
2 minutes of max reps of Wall Balls, 20/14
2 minute rest
1 minutes of max reps of Max unbroken C2B Pull-Ups

3. Strength/Conditioning*
EMOMx6:
Odd: 10 unbroken Bar Muscle ups
Even: 10 Back Squats as heavy as possible from a rack

4. Strength/Conditioning*
EMOMx6:
Odd: 7 Ring Muscle ups
Even: 7 unbroken Hang Squat Cleans as heavy as possible

5. Strength/Conditioning*
EMOMx6:
Odd: 15 unbroken TTB
Even: 5 unbroken Dead Lifts as heavy as possible

*Take your time between each section to warm up to heavy loads. This is a strength session, so lift heavy.