27-21-15-9

Push Presses 95/65

Bar over burpees

50 Cal Row or Bike
50 Wall Balls
50 Knees 2 Elbows
50 Good Mornings 45/35
50 Candlesticks
50 Box Jumps
50 Handstand Shoulder Taps
50 Cal Bike or Row

Run 5000m for time

If you can’t make it in, still run and record your time to Beyond the Whiteboard.

21 Hang Power Snatches 45/35
200m Run
42 Overhead Squats 45/35
400m Run
21 Hang Squat Snatches 45/35
200m Run

15:00 AMRAP
10 KB Swings
10 V Ups
2 Strict Pull Ups
…Pull Ups increase by 2 every round

“Chief”
For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

8am Class only because of the Dream Cruise. No Child watch.

“Flat Tire”

😈

Deadlift

5-5-5-5-5-5-5

4x 400m
2x 800m
1 Mile Run
2:00ish of rest between each effort

If you have a watch that has a stopwatch function, bring it.

Or if raining

Deadlift

5-5-5-5-5-5-5