Strength/Skill:

Squat Clean

Metcon:

AMRAP 9:

9 Hang Cleans (95/65)

9 Burpees

9 Pull Ups

Just A Reminder:

-No Yoga Today!!

-Open Gym From 9-11AM

Coach JB will be putting on a workout at 10AM For anyone looking for a structured workout!!

Strength/Skill:

-EMOM 10:

8 Back Squat (135/85)

-3×8 Barbell Glute Bridge (135/85) *Hold 2 Seconds At The Top

-3×8 Good Mornings (75/45)

-3x150M Farmer Carry (53/35)

Mobility

Metcon:

Part A:

”JT”

21-15-9

Handstand Push Ups

Ring Dips

Push Ups

*Rest 5 Mins

Part B:

For Time:

2K Row/4K Assault Bike

Strength/Skill:

Front Squat

Metcon:

EMOM 15:

Min 1: 12 GHD Sit Ups

Min 2: 3 Rope Climbs

Min 3: Max Front Squats (135/85)