I give you this to take with you:
Nothing remains as it was. If you know this, you can
begin again, with pure joy in the uprooting

Weightlifting at both gyms is going to get on the same cycle created by Bud with oversight by Lando. This week will be an off-cycle to prep up for next week. It will coincide with the regular programming as well.

TUESDAY

Lite

1. 150 Hollow Rocks for Time, 12 minute time cap

rest as needed

2. 5 Rounds
20 Jumping Squats
20 Push-ups
20 Double Unders/40 Singles
20 Jumping Pull-ups
20 Russian KB Swings 53/35

*Scale up or down as needed, 25 minute time cap

CrossFit

Strength : Push Press
2-2-2-2-2-2

WOD : 15m AMRAP
4 Power Snatch 135/95
12 CTB Pull-Ups
4 Squat Snatch
12 HSPU (must kip)
rest 1:00

rest is strict, not a suggestion. Do not rest shorter than 1:00, but longer if needed is fine.

S : 75/55, Jumping pull-ups, push-ups
L1 : 115/75, Pull-Ups, Scaled HSPU (no box, either scale on wall or deficit push-ups)

Rx+: 155/105

ELITE : 185/125, every break short of finish on CTB/HSPU add + 2 rep to that set

The Program

ELITE

1. Strength and WOD Rx+

2. Snatch Work
-3×2 Hang (any) Squat Snatch, medium no misses
-EMOM 8m : 1 Hang Snatch + 1 Full Snatch

3. 30 Muscle Ups
– Every 10 reps perform 100 Double Unders

Masters and Competitive

1 and 2 above only