9-12Open Gym 10 am- Olympic Lift Class 11 am- Endurance 1600m Run 21 box step ups with med ball 24/20 21 med ball sit ups 1200m Run 15 box step ups 15 med ball sit ups 800m Run 9 box step ups 9 med ball sit ups 400m Run *Must row 1000m during workout*Read more

Push Press 3-3-3   Then   15 Min AMRAP   30 Double Unders 15 Hang Power Cleans (115/83) 10 Push Press(115/83) 5 Pullups   Post Loads and Times to Comments:  Read more

WWPF 0:00 – 10:00 Front Squat: 2RM   12:00 – 21:00 9 Min AMRAP Max Ring MU (scale = BMU or burpee pullups) Max Cal Row *Switch movements as needed   23:00 – 33:00 10 Min AMRAP 21-15-9 Synchronized Front Squat, 135/93 Synchronized Toes 2 Bar *Max Strict HSPU with remaining time (Partner holds handstand)       Meant to be Partners on Friday            Read more

Deadlift   2-2-2-2-2   Then   21-15-9   Deadlift (225/153) Box Jump Ring Dips   Post Loads and Times to Zen and Comments:  Read more

Bench Press: 8rm then 2 x 8 @ 90%   Then...     15 min AMRAP Ladder Bear Complex Ladder, 135/95 200m Run (Add 1 Bear Complex rep each round)  *1 bear complex = Power Clean + Front Squat + S2OH + Back Squat + S2OH)              Read more