Karisa hosts at 9 am.  Have a fun weekend everyone! 

Buy in: 5 reps each movement. Mobilize. Yap. Go!

For time:

100 reps Chest to Ball push-ups

100 reps Sumo Deadlift High Pull 53/75

100 reps Dumbbell snatch alternating 35/50 (dumbbell comes from the floor each rep)

100 reps Wall balls 14/20

Partition reps as needed.

Buy in:Run the Southern Star loop. It might get chilly, dress accordingly. Or just sit inside while everyone else does the buy-in, cause who does buy-ins? Chumps. Chumps do buy ins.

Mobilize. 

Then, in 20 minutes, complete as many rounds as possible of:

Run 200 m

10 meters (11 yards) Barbell walking overhead lunge (53/95)

5 muscle ups (ring or bar) (sub pullups and dips 1:1)

Buy in:Walk 800 meters. 10 reps birddog, cat/cowmel, hip thrusts on bench, sit-ups, side-lying bridges. Progressively load your bar to prepare for the workout. aka PR TIME BABY OH YEAH!

For time complete 2 rounds of:

10 reps Deadlift 185/315

20 reps Handstand Push-ups

30 reps Front Squat 65/95

Buy in:Band shoulder work- getSOME! Mobilize, yap, getREADY!

5x5 shoulder to overhead progressive loading

then In 12 minutes complete as many rounds as possible of:

10 calories bike or row

10 shoulder to overhead 95/135 (weight comes off the floor)

10 pullups