1×20 Back Squat @70%. (these reps should be performed UNBROKEN)



  • 1000m Row
  • 50 Thrusters(45)
  • 30 Pullups


*Please RSVP for the 5am BASIC/PREP class by 10pm or the 5am BASIC/PREP class will be cancelled for that day.

12 min AMRAP:

  • 15 Wall Balls
  • 15 Pullups
  • 15 Ab Mat Situps

Rest… then as a class

  • Partner Russian Twists
  • Partner L-Holds on pullup Bar

*One partner performs 30 Russian Twists(15 Each Side) while the other partner holds an L-sit on the pullup bar.