Power Clean 5-5-5-3-3-3-1-1-1 Work up to a heavy set of 5, 3, and 1. Work on fast elbows and getting under the bar quickly. 3 Rounds not for time 10 GHD sit ups 10 Banded… 

15 Muscle Ups for time Sub 45 Pull Ups/ 45 Dips Tabata HSPU (sub down dog push ups) Air Squats Alternating between each for max reps.

Weightlifting Wednesday 6-8am & 5-7pm Yoga 9:30am & 7:15pm ($5 drop in)

Hangman 21 Hang Power Cleans, 21 Burpees over Bar, 100 Double-Unders 15 Hang Power Cleans, 15 Burpees over Bar, 75 Double-Unders 9 Hang Power Cleans, 9 Burpees over Bar, 50 Double-Unders Rx – 135/95# Scale… 

Happy Trails Row 1000m 30 Pull Ups 30 Thrusters (95/65#) Run 800m

For Time 21 HSPU Run 400m 15 HSPU Run 400m 9 HSPU Run 400m -OR- For Time 21 Push Presses (95/65#) Run 400m 15 Push Presses Run 400m 9 Push Presses Run 400m