Welcome back to Madi, Sean & Garr!

13-11-9-7-5 reps for time of:
Chest to Bar Pull-ups
Snatch 40/30kg
*Advanced athletes may scale up to Bar Muscle-ups/Snatch 50/35kg.

Please note: No Yoga today.

7:00am
For time:
25 Ball Slam
Run 100m (with slam ball)
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
25 Ball Slam
Run 100m
100m Bear Crawl
25 Kettlebell Swing 24/16kg
Run 100m (with KB)
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
25 Kettlebell Swing
Run 100m
*Performed on a 400m course separated in 100m segments.

Unknown and Unknowable Week: Day 5

For time:
30-20-10
Overhead Squat 60/40kg
Push-up/Dip/Handstand Push-up

Snatch the bar every 5 reps during the OHS

Unknown and Unknowable Week: Day 4

A. Turkish Get-up
*Work to a heavy triple.

B. Choose one: Toes to Bar
1. EMOM x 10.
2. Death by.
3. 100 for time.

Unknown and Unknowable Week: Day 3

EMOM for 30 mins:
1. Row 20/16 Cal
2. Run 200m
3. Rest
4. Run 200m
5. 50 Double-unders
6. Rest

Day 2: Unknown and unknowable week.

Advance for 20 min:
3 Front Squat 60/40kg
3 Burpees (over the bar)
3 Pull-ups
6 Front Squat
6 Burpees
6 Pull-ups
9 Front Squat
9 Burpees
9 Pull-ups
*Continue to add 3 reps to each movement per round until 20 min.

This week is unknown and unknowable week which means we won’t be posting the workouts each day. We’ll explain more about the why of this in the gym. Please know that this week will not be harder or easier than any other week – you just won’t know what you’re coming in for.

A. Five rounds for load:
1 Press
3 Push Press
5 Push Jerks
*Rest as necessary between rounds.

B. For time:
Males 30-24-18-12-6 Push-ups
Females 20-16-12-8-4 Push-ups
*Sets must be unbroken.

For time:
Row 1000m
then,
Five rounds:
14 Pull-ups
7 Shoulder to Overhead 60/40kg

Five rounds for time of:
12 Snatch 50/35kg
20 Deadlift 50/35kg
*Snatch must be received below parallel for rx’d.

Bench Press 10-10-10-10
*Accumulate a 30 sec. L-sit between sets.

Optional:
Row 2km