Complete 5 rounds not for time of: 10 strict toes to bar 10 weighted step ups (5R/5L, HEAVY) 10 ring dips 10 good mornings (50% 1RM back squat) Community Notes:  Happy Birthday Kim!!

"Inverse Kalsu" Complete 100 burpees for time, with 5 thrusters (135/95#) at the start of each minute.   WOD Notes: Kalsu is a hero WOD that consists of 100 thrusters, with 5 burpees at the start of each…

Complete the following 3 intervals each for time: 500m row 50 double unders 15 deadlifts (275/185# NTE 75%) rest, then 400m row 40 double unders 10 deadlifts (275/185#) rest, then 300m row 30 double unders…

Overhead Squat 5-5-5-5-5 Then Alternating tabata: DB presses L-sit hold

Complete 3 rounds for time of: 15 box jumps (30/24") 15 wallballs (40/30# to 10/8') 5 muscle ups

AMRAP in 20 minutes of: 400m run max consecutive hang power cleans (135/95#)

Deficit Deadlift 8x2 (85%) Then Weighted pull up 1-1-1-1

Come in between 4:30 and 7:30 to make up one of the last 6 workouts.  This week the choices are: "Randy" - 75 power snatches for time (75/55#) Clean and Jerk 8x1 (80, 85, 90,…

Complete both workouts for time: 5 rounds for time: 10 burpees 10 KB swings (53/35#) and 400m sled drag (30% SDC) WOD Notes:  In larger classes, one group will complete WOD 1 while the other…

AMRAP in 15 minutes of: handstand push ups Complete 20 double unders at the start of each minute. Community Notes:  Happy Birthday Allen!!