Heats run every half hour, starting at 8am. Please sign into a class time. First heat runs while person 2 judges, then 2nd heat runs while partner 1 judges. 21 dumbbell snatches, arm 121 lateral burpees over dumbbell21 dumbbell snatches, arm 221 lateral burpees over dumbbell15 dumbbell snatches, arm 115 lateral burpees over dumbbell15 dumbbell snatches, arm 215 lateral burpees over dumbbell9 dumbbell snatches, arm 19 lateral burpees over dumbbell9 dumbbell snatches, arm 29 lateral burpees over dumbbell *Time cap: 15 minutes WORKOUT VARIATIONSRx’d: (Ages 16-54)♀ 35-lb (15-kg) dumbbell♂ 50-lb (22.5-kg) dumbbellTeenagers 14-15:♀ 20-lb (10-kg) dumbbell♂ 35-lb (15-kg) dumbbellMasters 55+:♀ 20-lb (10-kg) dumbbell♂ 35-lb (15-kg) dumbbellScaled: (Ages 16-54)♀ 20-lb (10-kg) dumbbell♂ 35-lb (15-kg) dumbbellScaled Teenagers 14-15:♀ 10-lb (5-kg) dumbbell♂ 20-lb (10-kg) dumbbellScaled Masters 55+:♀ 10-lb (5-kg) dumbbell♂ 20-lb (10-kg) dumbbelRead more

Bench Press: 3 x 5 Then… WWPF Partner Nate W/bike (YGIG) – 20 min AMRAP 2 MU 4 HSPU 8/6 Cal BikeRead more

Clean and Jerk 2-2-2 Then….. 42 Pistols 21 Power Clean and Jerk 135/93 30 Pistols 15 Power Clean and Jerk 18 Pistols 9 Power Clean and JerkRead more

a. 3RM Weighted Strict Pullup b. 3RM Weighted Dip Then…. AMRAP 18 Minutes-Wear a weight vest if inclined to do so 400m Run 15 T2B 1 Rope Climb 15’Read more

10 Min EMOM 2 Snatch Pulls + 1 Snatch THEN…. 3 Rounds 30 Wall Ball Shots, 20/14 15 Burpee Box Jumps, 24″/20″ 30 DB Hang Snatches, 50/35Read more