Just a reminder guys that our squat days are switching from Wednesday/Saturday to Monday/Thursday! Happy Monday and let's get after it again this week! Warm-up 15' Alternating Minutes 5 Inch-worms 10 T2B 60" Squat Skill Gymnastics Pulling 3 Rounds for Quality 3 Rope Climbs 30" Chin Over Bar Hold 10 False

Mark 2.0 getting deep into a German Hang! Warm-up 15' Alternating Minutes 10 Burpees 15 Squats 60" Pigeon Skill 3 Rounds for Quality 10 Ring Push-ups 5 Tempo Ring Dips 2 Rope Climbs Weightlifting 5' EMOM 2 P. Cleans @70% -then- EMOMUF 1 P. Clean +5-10lbs Metabolic Conditioning Competitive 50-40-30-20-10/10-20-30-40-50 KB Swings (32/24) Double-unders Intermediate 50-40-30-20-10/5-10-15-20-25 KB Swings (24/18)

Warm-up 15' Alternating Minutes 10 cal Airdyne 10 OH Walking Lunges 60" Squat Skill 3 Rounds for Quality 2 Muscle-ups transitions 2 German Hangs Strength 20 Rep Squats 1 x 20 @60% of 1RM Metabolic Conditioning Competitive 5x3' AMRAP/1'R 1-1, 2-1, 3-3, etc. H. Squat Snatch (75/55, 95/65, 115/75, 135/95, 155/110) Box Jump

Kristen getting after it on the Airdyne! Warm-up 15' Alternating Minutes 5 Inch Worms 10 KB Swings 10 Toes to Bar Gymnastics Accumualte 5' in Plank -then- 3 Rounds for Quality 15" HSPU Negative 25' HS Walk 30" Partner HS Hold Open Prep 12' EMOM Even: 15 Wall-Balls Odd: 25 Double-unders Metabolic Conditioning Competitive 7' AMRAP 3-3, 6-6,

The last PR wall of 2015! Let's carry that good momentum into 2016! Warm-up 15' Alternating Minutes 5 Pull-ups 10 cal. Row 15 Wall-balls Gymnastics Pulling 3 Rounds for Quality 3 Rope Climbs 30" Chin Over Bar Hold 10 False Grip Ring Rows Weightlifting 5' EMOM 2 Snatches @75% -then- EMOMUF 1 Snatch +5-10lbs Metabolic

Joyze hits a new daily record of Muscle-ups training with the door open on December 23! Warm-up 15' Alternating Minutes 12 Wall-balls 24 Double-unders 36 HB Rocks Skill Accumulate 5' in Plank Weightlifting 8' EMOM 1 Snatch at 80%+ Metabolic Conditioning Competitive 2x 3' AMRAP 20 Burpees OTB (24/20) M.E. P. Snatch

What are you doing to help your recovery? Yoga with Courtney!?!? Warm-up 15' Alternating Minutes 10 cal. Row 10 KB Swings 10 PVC Overhead Squats Weightlifting M.E. 3 Position Snatch (Top Down) Strength 7RM HBBS Metabolic Conditioning Competitive 5 RFT 10 Burpee Pull-ups 10 HSPU 10 Deadlifts (245/175) Intermediate 5 RFT 10

One of the many epic showdowns yesterday, Hong vs. Eric! Warm-up 15' Alternating Minutes 5 Inch Worms 60" Pigeon 5 Pull-ups Metabolic Weightlifting Every 5 minutes perform three reps of the bear(ish) complex Score is heaviest load used

Good to have this guy back in after a week's hiatus! Warm-up 15' Alternating Minutes 10 OH Lunges 10 Burpees 60" Squat Skill 3 Rounds for Quality 5 Tall Cleans 5 Squat Jerks 5 3-Stop Cleans Strength 5x 5 Push Press + 5 Push Jerk Metabolic Conditioning For time: 25 cal Row 25 OTB Jumps 25 Wall-balls 25

Warm-up 15' Alternating Minutes 12 Wall-Balls 24 Double-Unders 36 HB Rocks Weightlifting 8' EMOM Power Snatch + Snatch Strength 12' to Establish a 1RM Front Squat Metabolic Conditioning Competitive 4x 2' AMRAP/1'R 10 Power Cleans (165/125) 15 Box Jumps (30/24) M.E. Handstand Push-ups Intermediate 4x 2' AMRAP/1'R 10 Power Cleans (135/95) 15