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The Bluegrass Way Back Squat: 1×5 reps @ 55% 1×5 reps @ 65% 1×3 reps @ 75% 2×2 reps @ 85% 3×1 rep @ 90% then 30/20 Cal ROW 10 Front Squats (155/105) 20 Burpee Box Jump-Overs (24″/20″) 10 Front Squats (155/105) 400M run

The Bluegrass Way 6×3 Push-press (increasing to find a heavy) then Every 5 minutes, for 20 minutes (2rds of each) for times of: Rounds 1&3 500/400 Meter Row 12 Strict Handstand Push-Ups rounds 2&4 30 split jumps 15 ball slams(30/20) 20 pull-ups Sign-Up for the Bluegrass Team Open!! https://www.eventbrite.com/e/2019-open-bluegrass-team-style-open-tickets-56082959642 Open Workout 19.1 starts TOMORROW!! Sign-up…

The Bluegrass Way Every 90 seconds for 8rds 1 power clean (increasing) then 15 Power Cleans (155/105) 30 Ring Dips 15 back squats 50 DU 10 Power Cleans 20 Ring Dips 10 back squats 50 DU 5 Power Cleans 10 Ring Dips 5 back squats 50 DU

The Bluegrass Way 80 Double-Unders 40 KB swings (53/35) 20 Ring Dips 10 Bar Muscle-Ups 400m sled drag 10 Bar Muscle-Ups 20 Ring Dips 40 KB swings 80 Double-Unders

The Bluegrass Way Back Squat: 1×4 @ 70% 1×3 @ 80% 2×2 @ 90% 4×1 @ 95% then 3rds. 30 Wall Ball Shots (20/14) 15 Dumbbell Burpee Box Step-Overs Sign-Up for the Bluegrass Team Open!! https://www.eventbrite.com/e/2019-open-bluegrass-team-style-open-tickets-56082959642 **** Bluegrass Master’s Skill Clinic this Sunday @1pm with Coach Tim !

The Bluegrass Way Every 90 seconds for 8 rds. 1 Clean & Jerk Starts at 70% and increase as form allows then 50 Calories of Rowing 40 Toes to Bar 30 Ground to Overhead (135/95 lbs) Time Cap = 10:00 – please adjust loading or repetitions accordingly. then Tabata shuttle sprint SIgn-Up for the Bluegrass…