WANNA KNOW HOW YOU SHOULD BE MOVING?? WATCH A CHILD. EVEN DURING PLAY, THERE’S A NICE NEUTRAL SPINE, DELOADED KNEES AND POSTERIOR CHAIN ENGAGEMENT. (MY MONEY IS STILL ON THE DOG, THOUGH) 😉

As many rounds as possible in 20mins of:
5 Chest to bar pull-ups
10 Wallball shots, 10kg (6kg)
15 Kettlebell swings, 24kg (16kg)

Post loads, rounds and reps to comments.

HAPPY BIRTHDAY TO CASS FOR TOMORROW!!

Individually or in pairs complete the following,

“Linda” aka “The 3 bars of death”

10-9-8-7-6-5-4-3-2-1 reps for time of:
1½-body-weight deadlift
Body-weight bench press
¾-body-weight clean

Set up three bars and storm through for time.

(Andrey Ganin 12.09, Katrin Davidsdottir 12.50)

Post loads and time to comments.

5rds each for time of:
250m Sprint
150m Farmers carry, 2x32kg (2x24kg)
50m Sled push, 60kg (40kg)

Rest as needed between efforts.

Post loads and individual times to comments.

“Regionals Event 6”

For time:
4 Rope climbs
16 Thrusters
3 Rope climbs
12 Thrusters
2 Rope climbs
8 Thrusters

Men: 15-ft. rope, 70kg
Women: 15-ft. rope, 47.5kg

(Matt Fraser 3.17, Tia-Clair Toomey 3.56)

Post load and time to comments.

A) 20mins to work on a skill/ goat.

-Come in prepared.

B) 10rds each for time of:
Row 200m

Rest as needed between efforts.

-These are sprint efforts.

Post individual efforts to comments.

3 Rounds for time of:
10 Dumbbell hang squat snatches, left arm
5 Bar muscle-ups
10 Dumbbell hang squat snatches, right arm
5 Bar muscle-ups

Men: 25kg dumbbell
Women: 17.5kg dumbbell

-20min cap.

Post load and time to comments.

HAPPY BIRTHDAY MATTY.G

Max effort for each of the following:

A) L-Sit (x3), seconds

-Rings, P-bars or parallettes

B) Back squat
3-3-3

-From the racks.

C) Turkish get-ups, (alternating)
3-3-3

-Three reps each side.

Post efforts and loads to comments.