Monday
A. 3 Sets:
– Front Squat X 3 @ 21X1
Rest only 2 mins between
B. 3 Sets:
– Back Squat X 5 @ 21X1
Rest only 2 mins between
C. 9 Min Clock:
0-3) AMRAP Wall Balls (30/20)
3-6) AMRAP Cals Row
6-9) AMRAP Box Jump Overs (24/20)

Tuesday
A. 12 Min EMOM:
1) Bench Press X 8-10
2) KB Swings X 15-20 (53/35)
Rest 6 mins
B. 12 Min EMOM:
1) 30s max Reps Ring Dips
2) 30s Bar Hang
C. 3-4 Sets NFT:
-AMSAP L-sit hold on Paralettes
– 15 V-Ups

Wednesday
A. 5 Sets:
– TnG Power Clean X 5 (build to tough 5)
Rest as needed
B. For Time: (12 Min Cap)
2-4-6-8-10-8-6-4-2
– Front Squat (135/95)
– Lateral Burpee over the bar

Thursday
A. Wtd. Strict Pullups
– 5-4-3-2-1 (build to tough single)
B. 15 Min AMRAP:
– 200m Run
– 30 Pullups
– 200m Run
– 30 T2B

Friday
**No 5:30 or 6:30 class, we will be setting up for Dawn Of The Deadlift!!

A. 3 Sets:
– Deadlift X 5.5.5 (rest 10s between)
Rest as needed
B. For Time:
– 30/24 Cal AB
– 20 Back Squats (135/95)- From The Rack
– 10 Sandbag Over The Shoulder (150/100)

Saturday
**NO CLASSES! Dawn Of The Deadlift 🙂

Sunday
Open Gym: 8:30am-10:30am