1. Performance: Wall Walk+Nose to Wall Handstand Hold 3×5+:15s, rest 2:00 between sets. OR Fitness: Wall Walk+Front Lean & Rest Hold, 3×3-5+:15-:30s, rest 2:00 between sets. 2. EMOM x 16 (4 Sets): 1st: Row 18/16 Cals 2nd: 15 Overhead Squats (135/95) 3rd: Run 200m 4th: Rest
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9am Community Trial Class 1. Skill: Movement Prep 2. 10-9-8-7-6-5-4-3-2-1 For Time: Kettlebell Swing (53/35) Run 100m 10am Community Trial Class Teams of 3 For Time: Run 800m-Together 75 Burpees Over Barbell 50 Front Squats (135/95) 100 Kettlebell Swings (1.5/1) 50 Front Squats 75 Burpees Over Barbell Run 800m-Together
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1. Hang Muscle Snatch-Build to heavy triple. 2. Hi-hang Clean+Push Jerk 5×3+2 @ 60-65% 3. Bulgarian Split Squat 3×8/side, 2:00 rests between sets.
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1. 15 Minute AMRAP: 21 Knees-to-Elbows 14 Single Arm DB/KB Push Jerks, alternating reps* 2. 3 Sets For Quality: :60s Side Plank Hold (:30/side) :30s Hollow Body Hold Rest 90s between sets. *Pick your weight. You may alternate at the shoulder or overhead as needed.
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