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1:

3 RNFT: Kettlebell Front Rack Wall Sits, Nose-to-Wall Handstand Holds and Waiters Walks

3 rounds for time of: Kettlebell Front Rack Wall Sit, pick load, 30 secs Nose-to-Wall Handstand Hold, 30 secs R Arm Waiters Walk, pick load, 50 ft L Arm Waiters Walk, pick load, 50 ft

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2:

Tempo Back Squat : 4-4-4-4-4

Tempo Back Squat 4-4-4-4-4 Use the heaviest weight you can for each set. Rest as needed between sets.

Tempo- 4 secs down, explode up

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3:

Snatch Push Press + Snatch Balance + Overhead Squat : 1-1-1-1-1-1-1-1

Snatch Push Press + Snatch Balance + Overhead Squat 1-1-1-1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1) Work up to a challenging set, but don’t surpass 7-8 sets.

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4:

Snatch + Clean + Snatch : 1-1-1-1-1

Snatch + Clean + Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

(1+1+1)x5 Yes, you read that right...use the same bar and weights and try and make the fluidity of your snatches and cleans the same.

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5:

3 RNFT: Pull-ups, Push-ups and AbMat Sit-ups

3 rounds not for time of: 10 Pull-ups 15 Push-ups 20 AbMat Sit-ups

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Nothing assigned for February 18, 2019

Intermediate Option:

FT: Thrusters and Strict Pull-ups

For time: 21 Thrusters, 75/55 lbs 12 Strict Pull-ups 15 Thrusters, 75/55 lbs 9 Strict Pull-ups 9 Thrusters, 75/55 lbs 6 Strict Pull-ups

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Beginner Option:

15-12-9: Thrusters and Strict Ring Rows

15-12-9 reps, for time of: Thruster, 45/35 lbs Strict Ring Row

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5 RFT: Handstand Holds and Toes-to-bars

5 rounds for time of: Handstand Hold, 1 min 21 Toes-to-bars

*Accumulate 1 min for the Handstand Hold Scale T2B: - 10 reps - hanging knee raises

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AMRAP 12 mins: Double Unders, Dumbbell Front Rack Box Step-ups and Dumbbell Push Press

Complete as many rounds as possible in 12 mins of: 36 Double Unders 12 Dumbbell Front Rack Box Step-ups, pick load, 20 in 12 Dumbbell Push Press, pick load

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Nothing assigned for February 18, 2019