Quick Announcement: 

This weeks programming will be done by one of our new coaches we are proud to be bringing on board, big Kris Rosana! So glad to be have his knowledge and experience brought to the gym! We look forward to learning and growing together!

Strength/Skill:

Overhead Squat

Metcon:

-Part A:

EMOM 10:

2 Snatch Balance (@80% of 1 Rep Max Snatch)

-Part B:

AMRAP 7:

6 Snatches (85/55)

12 Lunges

24 Double Unders

Strength/Skill:

Sled Push/Pulls

Then:

Deadlift Heavy 5 Rep

Then 3×5 Speed Pulls

Strength/Skill:

Front Squat

Metcon:

3 Rounds For Time:

80 Double Unders

20 Air Squats

20 Push Ups

20 KBS (53/35)

400M Run

Strength/Skill:

Push Press

Metcon:

EMOM 15:

Min 1: 10 Strict Press (95/55)

Min 2: 12 Cal Row

Min 3: AMRAP GHD Sit Ups

Strength/Skill:

Back Squat

Metcon:

For Time:

400M Run

3 Muscle Ups

6 Back Squats (@80%)

5 Muscle Ups

10 Back Squats (@70%)

7 Muscle Ups

14 Back Squats (@60%)

400M Run