Warmup: Athlete’s Choice

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Strength:

Bulgarian Split Squat: 6x4 Each Leg,

Tempo Back Squat: 6x3 (3201) = (3 seconds down, 2 seconds at bottom, 0 up, 1 second at top)

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WOD: 10 Minute AMRAP:

2k Row then with time remaining - Max reps burpee over rower

Super Saturday

For time:

12 Thrusters 95/65#,

3 Rope Climbs,

9 Thrusters,

2 Rope Climbs,

6 Thrusters,

1 Rope Climbs,

6 Power Cleans 135/95#

3 Chest to bar Pullups,

9 Power Cleans,

6 Chest to bar,

12 Power Cleans,

9 Chest to bar

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Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Open Gym 8-10 am

4 Rounds of

• 10 Kneeling Landmine Rotation + OHP

• 10 Banded Post Oblique Slings

• 10 Hollow Rock

Strength: Bench 6!

10 Min AMRAP for Time

• 50 Mountain Climbers

• 25 Situps

• 10 KB Sumo DL High Pull

Strength: Deadlift 7!

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WOD: For Time: 21-15-9 of

Deadlift 225/155#,

Cal Row