EMOM 7 Minutes 1 Clean (full depth) 1 Front Squat 1 Jerk Then… AMRAP 12 Minutes 7 Power Cleans 155/103 5 Jerks 3 Ring Muscle Ups  Read more

Back squat 2-2-2 @90-95% Then… 12 min Emom 1 min 10 cal on the Assault Bike 2 min 10 Cal Row 3 min 15 Wall Balls 20/14 You can start at any station you like or coach directed;  Read more

Open Gym 9-12 Olympic Lift Class 10am Endurance 11 am 5 Rounds 7 HSPU 7 Thrusters 135/93 7 Knees to Elbows 7 Deadlifts 245/163 7 Burpees 7 KB Swings 70/53 7 Pullups 400m RunRead more

Classes 8am and 9am Open Gym 8am-12:30pm   15 Minutes to a heavy Power Clean Then…. 21-15-9 Power Clean 115/83 Box Jump 24/20 Wall Climb *200m Run between rounds*  Read more

15 Minutes to a heavy OHS Then…. WWPF 800m Partner Relay (each partner runs 400m) 42 OHS 96/63 42 Pullups while partner hangs 800m Relay 30 OHS 115/73 30 C2B Pullups (mix any way) 800m Relay 18 OHS 135/83 18 Strict Pullups, synchronized    Read more