Announcements

No normal classes this Saturday due to the WLC starting at 9am.

Fitness

A.  Strict Press – 4 x 10 w/2 Min Rest 

B.  20 Min AMRAP w/a partner 

500M Row @ 250M Intervals 

10 x G2S w/Sandbag 

20 x Burpees 

Partition reps with partner anyway 

Performance 

A1.  Strict Press – 4 x 10 w/2 Min Rest 

A2.  Kipping Pull-ups – 4 x 3 – 5  

B.  20 Min AMRAP w/a partner 

500M Row @ 250M Intervals 

10 x G2O @ 115lb/85lb 

20 x Burpees 

Partition reps with partner anyway 

Sport 

A1.  Strict Press – 4 x 10 w/2 Min Rest 

A2.  Bar Muscle-ups – 4 x 3 – 5 

B.  EMOM – 18 Mins 

1st Min – 6 x TNG PC + PJ – Start Light, all UB 

2nd Min – 8 x Burpee Box Overs @ 24inch/20inch 

3rd Min – 12 x Wallballs @ 20lb/14lb 

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