10 Minute Ladder: (1,2,3,4,5,6,7,8,9,etc…) Power Clean (225/155) Strict HSPU   

5 Rounds: teams of 2 5 Minutes of Rowing 5 Minutes Rest **while one partner rows the other rests **score=total meters    

5-4-3-2-1—Front Squat   

21-18-15-12-9-6-3 T2B Shoulder to Overhead (115/75)   

21-15-9-15-21 Wall Balls (20/14) Box Jump Overs (24/20) 200 Meter Run        

10 Sets: Every 2 Minutes 1-Deadlift 1-Power Clean 1-Squat Clean 1-Clean & Jerk This Thursday will be the last weightlifting clinic we host this month. It will be this Thursday at 6:30pm. Our 6:30 & 7:30pm classes will be cancelled on Thursday. Sign up sheet is on the whiteboard.  

For Time: 80-Air Squats 70-Push Ups 60-Pistols 50-Calorie Row 40-Single Arm OHS (35/25) 30-HSPU 20-Thrusters (35/25) 10-Muscle Ups    This Thursday will be the last weightlifting clinic we host this month. It will be this Thursday at 6:30pm. Our 6:30 & 7:30pm classes will be cancelled on Thursday. Sign up sheet is on the whiteboard.... Read More

Teams of 2 2 Rounds, 3 Minutes at each station: Strict Pull Ups Burpees to a 6″ Target SDLHP (75/55) Pass Throughs   

A) 1-1-1-1-1—Back Squat -then- 5 Reps @85% B) 3 Sets: not for time 20-Dumbbell Walking Lunges (70/50) 50-Hollow Rocks      

10 Rounds: 3-Muscle Ups 5-Power Cleans (185/135) 7-Burpees