Gymnastics 5 Rounds Not For Time 5 Strict Pull-Ups 3 Wall Walks 10 Strict Ring Dips We will spend a lot of time on posture and position today for gymnastic work.

5 Sets of the Complex 2 Pausing Split Jerks + 1 Split Jerk (No Pause) ___ “Pull Over” For Time 21 Barbell-Facing Burpees 21 Power Cleans (135/95#) 21 Barbell-Facing Burpees

“Doubled Over” With a Running Clock… “Doubled Over” Part #1 AMRAP 8 10 Toes to Bar 30 Double-Unders Rest 4:00 “Doubled Over” Part #2 AMRAP 8 Wallballs (20/14#)* *Every break on the wallball, complete 15… 

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

“Captain Crunch” In a 4:00 Window… 3 Rounds: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks (95/65) Time remaining, Max Calorie Row or Bike Rest 4:00 In a 4:00 Window… 2 Rounds: 12 Deadlifts,… 

We’ve got plenty of posterior chain activation today as well as a great Bulletproofing “After Party” that will have you guys lit up! 🙂 Squat Wave Back Squat 3-1-3-1-3-1 Keep the 3s at 75-80% of…