Workout of the Day: "Criss Cross" AMRAP in 15 minutes: 30 double unders 15 power cleans (115/80) 30 double unders 15 toes to bar -Compare to 11/14/17 and 11/28/16 Cash out:  15 minute recovery bike or row (on the 3:00, 6:00, 9:00, 12:00, and 15:00) complete 10 barbell bench press @ 55% of...

Gymnastics skill work: Option A - Athletes working on building their ring MU capacity Option B - Athletes working towards consistent MUs, or their first. Option A - Ring muscle-ups 6 rounds:  1:00 light row 15% ring muscle-ups (using the number of total MUs from last week's benchmark) Option B - Alternating...

Strength:  Snatch (power or squat - athlete choice)  E2MOM - 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 x 3 @ 80%.  All repetitions are drop from the top. Workout of the Day: "Criss Cross" AMRAP in 15 minutes: 30 double unders 15 power cleans (115/80) 30 double unders 15...