Front Squat 5-5-3-3-1-1-1 Power Clean OTM x9 The reps will go 3,2,1 / 3,2,1 / 3,2,1 on the minute. Pick 3 loads to increase on the minute.  

5 Sets of 30s On / 30s Off Pull Ups The goal is to stay consistent over all 5 sets. Use bands as needed or scale up to C2B. ___ “Dead Ball” 21-15-9 Deadlift (225/135#)… 

“Strong Monkey” AMRAP 20 2 Rope Climbs (or sub 10 C2B Pull Ups) 3 Tire Flips 4 Handstand Push Ups 5 Calorie Bike 10m Yoke Carry (220/120#) 20m Heavy Sled Push This isn’t a “blazing”… 

“Fire Drill” AMRAP 10 3 Power Clean 3 Toes To Bar 6 Power Clean 6 Toes To Bar 9 Power Clean 9 Toes To Bar… This 10 minute workout will continue to climb in reps… 

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am ($5 drop in)

“Spin Cycle” Every 4 minutes x8 Run 100m 15 Burpees The goal today is to get the work done and rest as much as possible each cycle. Scale number of burpees as needed to have…