JUST A REMINDER: We only have morning classes tomorrow at 9am and 10am for MLK Monday!! Please feel free to join us for either one!!

Metcon: Teams Of 2:

For Time:

100 Thrusters (65/45)

100 Pull Ups

100 Burpees

*Switch Partners Every 5 Reps

Strength/Skill:

6×8 Floor Press Every 1:30 (@60% of 1 RM Bench)

Metcon:

3 x 4 Min Rounds:

8 Cleans (135/85)

8 Front Squats (135/85)

300 M Run

8 Box Jumps

Max Handstand Push Ups In Remaining Time

*Rest 1 Min Between Rounds

Metcon:

For Time:

Teams Of 3:

3k Bike

80 Wallballs (20/14)

70 GHD Sit Ups

60 Hang Dumbbell Snatches (50/35)

150 Double Unders

60 Hang Dumbbell Snatches

70 GHD Sit Ups

80 Wallballs

3k Bike

Strength/Skill:

2 RM Deadlift

Metcon:

3 Rounds For Time:

450 M Run

30 Kettlebell Swings (53/35)

15 Ring Rows

Part A:

“Fran”

21-15-9

Thrusters (95/65)

Pull Ups

Part B:

500 M Row For Time

Part C:

3×15 Banded Lat Pull Downs