1a. Single Leg RDL: 3×8-12 *modify w/Split stance 1b. Dips: 3×8-12 *modify w/feet supported   Then…   For Time:   400m run 15 Ring Dips (modify w/close grip pushups) 21 Deadlifts, 225/153   400m run 15 ring dips 15 deadlifts   400m run 15 ring dips 9 deadlifts Having Aches or pains? Ask to have a mobility / flexibility assessment —————————————-————————- Virtual 6am/4pm single leg wall sit: 3x:30-1:00 chair dips: 3×15-20   Then… 21 single leg squats , R leg 30 chair dips 21 single leg squats , L leg   15 Single leg squats, R 20 chair dips 15 single leg squats, L   9 single leg squats, R 10 chair dips 9 single leg squats      Read more

15 Minutes to a Heavy Clean Then…… Deconstructed Jackie AMRAP 18 Minutes 500m Row 25 Thrusters 45/33 15 Pullups   Virtual WOD: 6am, 12 Noon, 6pm a. Straight Leg Deadlift 3×20 b. Floor Press 3×15-20 per arm Then…… Virtual Down and Up Jackie 100 Mountain Climbers 50 DB Thrusters 30 Renegade Rows per Arm 50 DB Thrusters 100 Mountain Climbers Fit4ALL: 9am Bring a Friend for Free Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters 15 Ring Rows  Read more

Deconstructed Dumbbell Jackie: 7 Rounds 250m Row 20 Alt DB Thrusters-Light weight 15 Ring RowsRead more

Pause Back Squat: 3-3-3 (2 sec pause) *Start with 90% of last cycles 3×5 weight   Then…     AMRAP 15 min 9-7-5 Power Clean, 135/83 HSPU *200m run after the completion of 9-7-5 rep scheme   virtual (6am/4pm) Bulgarian Split Squat: 3 x 15/leg Handstand Hold: 3 x 1:00   Then….   10-9-8-7-6-5-4-3-2-1 DB Clean (mix anyway) HSPURead more

9am Oly w/TJ 10:15am Endurance   Complete in ANY Order 300 Double Unders 150 Lunges 75/50 Cal Bike or Ski 50 SA Devils press, 50/35 25 Ring or Bar MU (modify with 50 Pull-ups & Push-ups)Read more