Couplet

Owl see yall in Dallas

5 sets of The Exercise (3 reps unbroken of 1 hang snatch 1 ohs ) Rest 2-3 min 3 rounds for time 15 strict hspu 20 front squats (115/85) Cash out: core coaches choice.

Lady Grinning Soul 120216

A.  20min EMOM Odd minute:  5 Back Squats (65% of 1RM) Even minute:  10 Strict Hanging Knee Raises B.  For Time:  21-15-9 Power Cleans (115/75) Burpee Bar Hop Overs

Joy Ride

3 sets AFAP: 5 T2B 10 kipping hspu 15 box jumps Rest 60 sec Then: 3 rounds for time: 10 power cleans (135/95) 400m run

Hybrid Theory

5 sets of: Deadlifts 4 reps (build up as heavy as possible) Rest 20 sec 15 kb swings ( heavy-ish) Rest 2-3 min For time: 1000m row 50 alt DB snatch (70/50)