Today's Workout:
A. Three rounds not for time of:
Muscle-ups x 3-6 reps
(No MU, sub Ring Dips or Muscle-up Progressions)
Alternating Pistols x 10-12 reps

B. "Daniel"
For time:
50 Pull-ups
400 Meter Run
21 Thrusters (95/65 lbs)
800 Meter Run
21 Thrusters (95/65 lbs)
400 Meter Run
50 Pull-ups

NO DROPPING BARBELLS FROM OVERHEAD.

TIME CAP: 25-minutes

Today's Workout:
A. Every 2 minutes, for 6 minutes (3 sets):
3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk

*Start around 50% of 1-RM C&J and build over the 9 sets.

B. Complete as many rounds and reps as possible in 18-minutes, of:
18/12 Calorie Row
15 Box Jumps (24/20")
12 Alternating Dumbbell Snatch (50/35 lbs)
9 Toes to Bar

NO DROPPING THE DUMBBELLS!

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Front Squat
Set 1 - 60% x 2 reps
Set 2 - 70% x 2 reps
Set 3 - 75% x 2 reps
Set 4 - 80% x 2 reps
Set 5 - 85% x 2 reps
Set 6 - 85+% x 2 reps

B. Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 20 Double-Unders + 5 Deadlifts (275/185 lbs)
Minute 2 – 10 Chest to Bar Pull-ups
Minute 3 – 15/12 Cals on the Assault Bike

Today's Workout:
Reminder: We are following a NORMAL class schedule today, Monday, June 12th. However, today is a state holiday, King Kamehameha Day, so parking along the canal (Kohou Street) is free, just in case all of the onsite parking is taken during the daytime classes. Thanks everyone!
A. Every 2 minutes, for 6 minutes (3 sets):
3 Snatch Pulls + 3 Power Snatches + 3 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
2 Snatch Pulls + 2 Power Snatches + 2 Overhead Squats

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat

*Start around 50% of 1-RM and build over the 9 sets.

B. 21-15-9 rep rounds for time, of:
Overhead Squats (135/95 lbs)
Burpees over the Bar

C. 3 sets of:
Band Pull Aparts x 20 reps
Kettlebell Side Bends x 20 reps each side
Rest as needed

Today's Workout:
A. Every 2-minutes for 12-minutes (6 sets):
Deadlift
*Set 1 – 10 reps @ 55% of 1-RM
*Set 2 – 10 reps @ 65%
*Set 3 – 6 reps @ 70-75%
*Set 4 – 8 reps @ 75-80%
*Set 5 – 6 reps @ 80-85%
*Set 6 – 4 reps @ 90-95%

B. In teams of 2, alternating full rounds, complete as many rounds and reps as possible in 20-minutes, of:
24 Double-Unders
12/10 Cals on the Bike or Rower
12 Thrusters (75/55 lbs - ABSOLUTELY NO DROPPING BARBELLS)

Today's Workout:
A. Take 15 minutes to build to today’s 1-RM Thruster.

*Barbell must start on the floor - Power Clean or Clean the bar to the shoulders.

B. In pairs, alternating runs (work/rest with a partner), complete 2 rounds for time:
200 Meter Run (Partner A)
200 Meter Run (Partner B)
400 Meter Run (Partner A)
400 Meter Run (Partner B)
600 Meter Run (Partner A)
600 Meter Run (Partner B)

Today's Workout:
A. Every 2-minutes for 10-minutes (5 sets):
Back Squat x 5 reps

You choose the weight.

B. "Nate"
Complete as many rounds and reps as possible in 20-minutes, of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53 lbs)