Friday A. 1 Power Clean + 2 Hang Power Clean + 3 Front squat Every 2:00 x5 sets -building load from 135#/95# to a tough set for the day...

For total time 4 rounds 12 single arm DB hang clean and jerks @ 50#/35# 24 med-ball overhead Ab mat sit-ups 20#/14# + Run 800m + 4 rounds...

A. 22 miute AMRAP 5-10-15-20-25… Pull-ups 10-20-30-40-50… Push-ups 15-30-45-60-75… Air squats Run 200m after each set *if you have a...

A. in 12 minutes complete 10-8-6-4-2 Strict Press; building load from 105#/65# 20-16-12-8-4 DB renegade row @ 50#/35# per hand B. 2...

A. Squat Clean Take 15 minutes to build to a 1RM for the day B. For time Run 200m 50 DB snatches @ 50#/35# Run 200m 40 Wall ball 30#/20#...

**No 8:30 & 9:30 classes today. We will have open gym from 7:30-9:00am. We will be at the fundraiser Burpees for Babies at the Fountains...

A. EMOM 8 min Min 1: 8 Barbell Romanian deadlifts @ 135#/95# Min 2: 3-4 Wall walks AFAP or DB overhead carry 75-100’ B. For time 21-15-9...

Minutes 00:00-10:00 10 minute AMRAP 5 pull-ups 10 push-ups 15 air squats *if you have a vest and plan on wearing it for murph, do so here...

A. 3 rounds for time Run 400m 21 toes to bar 15 thrusters @ 95#/65# 9 burpee box-jump overs 24"/20" 20 minute time cap B. Sandbag bearhug...

A. In 15 minutes complete 3 sets A1. 6-8 strict pronated pull-up w/ max hold and lower on last rep A2. Half kneeling single arm DB press...

A. EMOM 5 min Hang Power Clean x 2-3 reps -building load from 135#/95# B. EMOM 5 min Squat Clean x 2-3 reps -building load from last...

Saturday For time with a partner: Run 600m together Then: 2 rounds 80 s2oh 115/75 60 toes to bar 40 power cleans 20 synchro barfacing g...

A. EMOM 10 min Slow Pull power snatch x1/ Hang Power Snatch x2; building load from 105#/65# B. For time 120 Wall ball 20#/14# *Every drop...

Minutes 00:00-15:00 12 minute AMRAP Run 200m 10 Pull-ups 20 reverse lunges in place *if you plan on wearing a vest for Murph, wear it...

A. Take 20 minutes to find your 1RM Deadlift for the day B. 12 minute AMRAP 1-3-5-7-9… Wall walks 10-30-50-70-90… Double unders Complete...

A. Take 15 minutes to complete 3 sets of the following A1. Barbell on back split squat x10 reps/leg 95#/65#+ A2. DB bench Press @ 30X1...

A. Squat Clean EMOM x9 minutes 3 reps x3 min 2 reps x3 min 1 rep x3 min -Building load from 75% of 1RM to a tough single for the day B....

For time with a partner Run 800m 40 wall ball (30/20) 40 Deadlift (225/155) 40 HSPU Run 600m 30 wall ball 30 Deadlift 30 HSPU Run 400m 20...

For time 20 minute time cap 50 Overhead squats @ 95#/65# 40 Barfacing burpees 40 Back rack forward lunge in place 30 Barfacing burpees 30...

For total time 3 rounds Run 100m 30 DU 6 Clean and jerks @ 135#/95# rest 2:00 2 rounds Run 200m 45 DU 12 front squats @ 135#/95# rest...