“Under Fire” 4 RFT Run 400m 40 Double Unders 9 Toes to Bar 6 C2B Pull Ups 3 Bar Muscle Ups

Front Squat 5-4-3-2-1 We will perform these squats on a 3 minute clock. Work up to a heavy single for the day. _____ “Double Dip” For Time 9-6-3 Power Clean (155/105#) Front Squat (155/105#)

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am and 7:15pm $5 drop in for everyone

“Alt” AMRAP 15 Row 250m 10 DB Hang Clean and Jerks (50/35#) Run 200m 10 DB Snatch (50/35#)

Death By Pull Ups Every minute on the minute complete one pull up. Add another pull up every minute until you are unable to complete the number of required pull ups. _____ Assault Bike Intervals… 

“Chain Gang” In teams of 3-4: AMRAP 25 Bike 100 cals Row 100 cals