Strength

Back Squat 4×8 (Ascending/Heavy)

MetCon

7 Rounds For MAX REPS of:

20s Assault Bike

20s Tuck Jumps

20s Shuttle Sprints (20′)

-60s Rest-

*Score = Round With Lowest Reps*

MetCon

In Teams Of 2 Complete For Time:

20 Burpees

100 DB Deadlifts (2×35#/2×50#)

20 Burpees

100 DB Power Cleans (2×35#/2×50#)

20 Burpees

100 DB Push Press (2×35#/2×50#)

20 Burpees

100 DB Thrusters (2×35#/2×50#)

20 Burpees

Strength

Deadlift 4×8 (Ascending/Heavy)

MetCon

3 Rounds For Time of:

400m Run

4 x [Squat Snatch + OH Squat] (95/135#)

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Friends & Family Partner Workout!!!

Today we will be hosting a workout at 12pm honouring all of the young lives we recently learned were lost too early.

Please bring a friend, family member, sibling, cousin, or anyone else you can think of who would like to partner up with you to tackle a workout designed to understand a small portion of the struggle, partnership, and acceptance that some of us take for granted every day.

Hope to see you then!!

MetCon

30 Rounds For Time of:

2 Hang Power Cleans (105/155#)

3 T2B

4 Burpee Box Overs (20/24″)