Warmup: 3 Rounds not for time:

30 seconds of Jumping Jacks,

15 banded high pulls,

15 banded pull aparts,

15 banded flies,

16 banded single arm presses (8 per side)

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Skills: 3 Rounds of:

30 sec hanging hollow holds - 1 minute rest;

20 seconds of chin over bar holds - 1 minute rest,

30 max rep ring or bar rows - 1 minute rest

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WOD: 21-15-9 of:

Hang cleans 95/65#,

Ring Dips

Super Saturday

3 Rounds for Time:

20 Pullups,

30 Toes to Bar,

40 Burpees,

60 Calorie Bike

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Sunday Happy Father’s Day!

Sunday Funday @ 8 am ~ Everyone is Welcome!

“Dad-Bod” 4 Rounds for Time

10 Back Squat

10 Bent over Barbell Row

10 DB Box Step-ups

10 DB Floor Press

200 m Run

Open Gym @ 9 am

Warmup: 10 Minutes of:

10 cal ski erg,

10 Arnold Presses,

10 Banded Face Pulls

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Skills: 4 x 30 seconds max strict pullups with 1 minute rest after each round;

4 x 30 seconds max bar dips with 1 minute rest after each round

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WOD: 2 x 5 minute AMRAP: with 3 minutes rest after each AMRAP

4 HSPU's,

6 Toes to Bar,

8 Weighted DB lunges,

20 DU's