No 9am WOD. Too weathery out there. Apologies. Possibly some open gym time later in the day. Stay tuned.

Buy In: 10 reps band shoulder complex

Bench Press 1x5@55%,1x5@65%,1x Max Reps@75%

then for time complete

10,9,8,7,6,5,4,3,2,1 reps of

Burpees

Chest to Bar Pullups

Buy In: Deadlift prep- 10 reps cat/camel, side-lying bridge, ghd sit-ups,toes to bar, bodyweight hip thrusts on a bench.

Deadlift 1x5@55%,1x5@65%,1xMax Reps@75%. If you need additional ramp up sets, do them.

then in 8 minutes, complete as many rounds as possible of:

5 Box Jumps

5 Burpees

5 Triple Unders 

Buy In: Squat prep and shoulder prep.

Squat and Shoulder Press 1x5@55%,1x5@65%,1xMax Reps@75%

This is a new cycle. Plan on adding 10 pounds to your lower body lifts and 5 pounds to your upper body lifts this week.

Alternate between lifts. Plan on working off of the floor on shoulder press since the racks will be tied up with squat bars.

Gym closed in the early am. Opens at 11:30

Buy In: Mobilty and Skill work

For time: 30 Muscle Ups

Scale, scale, scale and improve your kipping and dipping!