 Set Max 30m Farmers Carry
Metcon: 20:00 Partner WOD: Partner 1: 120m Farmers Carry (35% max 30m) Partner 2: AMRAP “Nate” 2 Muscle Ups 4 HSPU 8 KB Swings (75/55)
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 Handstand Push-up Test
Max Strict Handstand Push-ups Strength: 3 Rounds: 8 DB Push Press Metcon: 5 Rounds 20/16 Cal Row 15/12 Cal Assault Bike 100m DB Carry (100/75) 15:00 CAP #tightytuesday 12:00 Hip Mobility  Strength:
Add 1 rep to Rounds 1&3 of both your back squat and C2B Pull ups Rest 1:30 between sets MetCon: 10:00 AMRAP 50 Double Unders 40 Push Ups on DB’s 30 DB Renegade Rows 20 DB Hang Power Cleans 10 DB Thrusters (50/35) Bonus: (For quality, not time!) 21-18-15-12-9-6-3 Hollow Rocks Good Mornings This Saturday is our 5 year anniversary party! Hope to see you there!  12:00 Aerobic Capacity Builder
Teams of 3 4 Rounds: 1:00 work/2:00 Rest Assault Bike. Try and Maintain 80% RPM’s for the whole minute, not sprint and glide. MetCon: 150 D-Ball Lunges (75/50) #Flexyfriday 15:00 Leg/hip mobility  OH Squat Work
16:00 E2MOM 2 Rounds of 4 reps @ 65% 2 Rounds of 3 reps @ 70% 2 Rounds of 2 reps @ 75% 2 Rounds of 1 Rep @ 80% Metcon 5 Rounds: 12 C2B Pull-ups 9 OH Squats (95/65) 6 Handstand Push-ups (18:00 CAP)  800 Meter Run
6 Rounds “The Chief” (135/95) 400 Meter Run 4 Rounds “The Chief” (135/95) 200 Meter Run 2 Rounds “The Chief” (135/95) “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats  Skill:
HS Walk Work Metcon: 12:00 EMOM Min 1: 20/15 Cal Row Min 2: 20 Burpees Min 3: 20 KB Swings (55/35) Min 4: 20 Push Press (95/65) #tightytuesday 12:00 Shoulder Mobility  “#MegaMonday”
20:00 EMOM 1:00 Add 1 Rep to Back Squat benchmark as fast as possible with proper technique 1:00 Rest 1:00 Maintain last weeks C2B Pull Up tin each round 1:00 Rest Metcon: 3:00 AMRAP 15m Yoke Carry 15m Yoke Push (315/215) Bonus: Accumulate 3:00 D-Ball Hold (150/100)  Set Max 250m Row
Rest 4:00 4 Rounds 200m row within your 250 time. Rest :90 between rounds MetCon: 5 Rounds: 30m Sled Push, 1.5xbodyweight 2 Rope Climbs 10 Wall Balls, 30/20 #Flexyfriday 15:00 Back/Ham mobility 
Squat Clean work 16:00 E2MOM 2 Rounds of 4 reps @ 65% 2 Rounds of 3 reps @ 70% 2 Rounds of 2 reps @ 75% 2 Rounds of 1 Rep @ 80% Metcon 3 Rounds: 7 Clusters (135/95) 7 Bar Facing Burpees 7 C2B Pull ups |
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