9am. Coach Andy is at the helm. Bring a friend.

Buy In: 1/2 set Tabata Push Ups. (that means 2 minutes).  12 reps: band pull aparts,band face pulls, dips, dumbbell external rotations.

Bench Press 5 sets of 5 reps Straight Sets. (that means use the same weight for every set).

Finisher: 1 trip down and back with the Strength Axle, 1 trip down and back with the prowler, 1 trip down and back with the sled.

Buy In: 12 reps- cat/camel, supermans, bridges, side-lying bridges left/right, toes to bar

Deadlift 3 sets 5 reps@ 50% Snatch grip

Deadlift 3 sets 5 reps@ 65% Normal grip

Deadlift 3 sets 5 reps@75% Sumo Deadlift

Deadlift 3sets 3 reps@85%

This represents a lot of volume(duh). Work using impeccable form and keep an eye on the clock.  Share a bar and stay busy. Yapping is expected but STAY ON TASK. And- don't be a hero.  Ask someone to video your efforts.  Its hard to walk around like a bad ass if you can't stand up straight.

Buy In:Tabata Hollow Body Crunches

for time:

"Pyramid Helen"

Run EPB loop(return on Cowart)

36 Pullups, 63 KB Swings (partition as needed)

Run Crye-Leike Loop (return on Cowart)

24 Pullups 42 KB Swings (partition as needed)

Run Southern Star Loop

12 Pullups 21 KB Swings

post time to comments and wodify

Buy In: Run Southern Star loop. Then complete 2 minutes of Tabata Double unders. 7 minutes

Skill Work: Muscle Ups 10 minutes

Clean Progression (unloaded bar). 5 minutes

10 minute EMOM (every minute on the minute)

complete 2 rounds of the following complex every minute of: 1 hang power clean, 2 front squats (you can't "meld" the clean into a squat clean and count that towards your front squats but thanks for playing) 1 jerk. 

Weights 65% bodyweight women/ Bodyweight men. Scale as needed.