10am: Open Gym 11am Endurance Every 5 Min for 25 Min 400 Meter Run 10 Thrusters 95/63 15 Pullups Rest the Remainder of the 5 Minutes Cash Out: 1 Mile Run as a Class @ the 25 Min Time Cap. Post Times to Comments and ZEN:Read more

Bear Complex Without stopping or dropping the bar, complete the following sequence, seven times: Power Clean Front Squat Push Press Back Squat Push-Press Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.Read more

“WWPF” – Running Clock 0:00 – 8:00 Establish a 3 RM deadlift (1 bar) 8:00 – 12:00 (4 min AMRAP) Rope climbs, Alt —1 min break— 13:00 – 20:00 7 Min ladder Kb Snatch, 53/35 (2-4-6-8-10-12…) Hurdle Jumps, 30/24 (2-4-6-8-10-12…) *Both Partners do ALL reps —1 min Break— 21:00 – 28:00 Max Distance Waiters walk, 53/35 (This will be done with a KB in each arm. Partners may switch as often as they wish)  Partner ThrowbackRead more

Front Squats 3-3-3 Then: 5 Rounds of: 20 Wall Balls (20/15) 20 Kettle Bell Swings (56/35) 10 Pushups ….15 Min CAP Post Loads and Times to Comments and ZEN:Read more

1a. RDL: 3 x 5 1b: Weighted Strict Pullups: 3 x5 Then… 14 min AMRAP 30 DU 20 SDHP, 70/53 (KB) 10 Push Press, 95/63   J-CogsRead more