***REMINDER***
Beginning Friday, July 14, there will be no 6:30pm class on Friday evenirngs
20 minute AMRAPÂ
400m RunÂ
30 Wall ball 20#/14#Â
20 Power Cleans @ 135#/95#
10 bar MU or 20 CTB pull-ups or 20 banded pull-ups
Masters
A. EMOM 12 min
   min 1: row 10/8 cal
   min 2: sandbag bear hug carry x 50m
   min 3: plank on elbows x 30-45sec
B. 3 rounds for time
  200m jog or 10/8 cal EB
  21 kettlebell swings
  12 ring rows
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A