15 min AMRAP:
Buy-In = 30 HSPU MRX 2/4″ Rise
THEN,
-5 KB Left Arm Hang Squat Clean Thruster
-5 KB Right Arm Hang Squat Clean Thruster
-6 KB Goblet Box Step-Ups 24/20″ MRX 20/18″
-15/12cal Row or A Bike or 200m Run
KB Loads = 24/16 RX+ 32/24 MRX 20/12kgs
Rest 2min
-Max Reps KBS (no stopping no resting)
Core & Handstand Walk Development
-2 sets 10 reps Reverse Rower Tucks
-2 sets 10 taps Handstand Hold on Wall
Shoulder Taps (1 forward facing, 1 reverse facing)
-2 sets 10 reps Evil Wheels
– 3-5 Attempts HS walk (partner spotted if needed and able)
Gracious! This girl knows how to work a barbell and how to move big weight! Melody is a total stud, strong and skilled across the board. And she’s sweet as can be 😊 You rock, Melody!
That’s one sweet Melody! She makes lifting look easy while continuing to get stronger. Melody is skilled, strong, and works hard. Don’t let her smile and kindness fool ya CFHSV cause she’s here to throw down when she walks through the door. Keep it up Mel!
Amazing pictures of super sweet and incredibly strong Melody!! Wow!
Melody!!! Awesome pictures of one strong and sweet chick! She works hard and it shows. Keep it up Melody!
That’s my best friend; and the Brooke to my Katrin! Go best friend, go best friend. ❤️ Mel she is one of the most amazing humans and workout partners.
Awesome pictures Melody!
4 Rounds Rxd
Finisher 30 kbs
Core Development Completed
I appreciate your coaching this morning, Mandee and Dustin!
A. 4 rounds scaled (did one squat clean in to 5 thrusters the first two rounds 🤷🏼♂️)
B. 20 😐
Melody is the nicest person around! And a stellar handstand walker 🤸🏼♀️
A. 3+27 row
B. 20 🔥
C. Completed most. Definitely not the evil wheels though.
Cool pictures of a cool chick!
5+16 Rx
41
Mel you look an amazing! Constantly impressed by you!
Scaled to pike pushups on box (working strength) and 12kg db – 3+16. My body felt like it was rebelling today! Rower tucks complete
44 KG swings @16kg
*KB
My favorite person to cheer on! Melody’s a great athlete, but even better friend!
4 + 6 RX (row)
65 swings RX
Look at you 💪🏻
A. 5 + 4 rx ( all row )
B. 31 swings (24kg)
3 + 16 Bike
20Rx
The human embodiment of the 100 emoji 💯, WonderWoman dresses up like her for Halloween, unicorns believe in her, she once climbed Mount Everest to get snow for he perfect protein shake… she’s the most interesting girl in the world! She’s my seester!
3+10 RX+ shouldn’t have gone plus I don’t think….
30 swings
Mel is a total beast! 💪
Melody looking fierce as always!
3+11 scaled to hand release push ups
41@ 16kg
5+2 rx bike
50
6:15pm Class:
A: 4+20, RX (Bike)
B: 40 Reps, RX
– Great class Misty/Nathaniel/Bradley!! Melody looking stout as always!!