Toes To Bar – It’s going down tonight at 7 pm. If you didn’t make it through all five rounds yesterday unbroken or you’re still struggling to make your toes actually toe the bar, come learn how to fix both. Don’t forget, anyone that attends receives free gymnastics programming to complete on your own along with special video demonstrations from Coach Amelia. $25 at the door. Be sure to keep your hands dry!

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Pushups

Levels 2-4
Clean Progression

Levels 0/1
3x
10 Swings
1/1 Getup

Conditioning

Due to the flooding over the weekend, the training area is a bit cramped and crowded. Please be mindful of your neighbors and communicate with each other about sharing equipment/space on the rack.

“The Only Good Nazi is a Dead Nazi”

Levels 2-4
25 Minutes E5MOM (5 rounds)
10 Power Cleans
10 Pull-ups
200 yd Run

L4 – 155/115, chest to bar
L3 – 135/95
L2 – 95/65 OR 2KB cleans

Each round should be close to as fast as possible. You should have about 60-90 seconds rest each interval.
If you can’t keep up with the E5MOM interval at the weight you started with, sit out one round as a penalty for hubris.
Keep your ego in check if you want to make progress.

Levels 0/1
25 Minutes AMRAP
200 yd Run
15 Ring Rows
10 Double Kettlebell Cleans
Rest 60 seconds