Strength

Push Press 4-4-4-2-2-2 (Ascending)

MetCon

i) 11 Minute AMRAP of:

8 Hang Power Snatch (65/95#)

16 Situps

ii) 11 Minute AMRAP of:

8 BF Burpees

32 Double Unders

Strength

Back Squat 5×8 (Ascending)

MetCon

5 Rounds For Time of:

15 Thrusters

15 Pushups

*Thruster Weight Ascends EACH Round*

RD 1: Bar

RD 2: 45/65#

RD 3: 55/75#

RD 4: 65/95#

RD 5: 75/115#

Strength

Bent Over Row 6×6 (Ascending)

*5 Strict CTB Pullups After Each Set*

MetCon

On A 20-Minute Timer Complete:

0:00-2:00

MAX REPS Double Unders

2:00-18:00

AMRAP of:

15 Calorie Row

15′ Weighted Lunge Walk (2×35/2×50#)

15 DB Chest Press (2×35/2×50#)

15′ Weighted Lunge Walk (2×35/2×50#)

18:00-20:00

MAX REPS Double Unders

Friday (Good Friday)

Closed

Saturday

Closed

Sunday

Closed

Monday

Regular Hours!!!

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MetCon

In Teams of 2 Complete For Time:

20 Rounds of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 S2OH

*Weights ASCEND Every 4 Rounds*

RD 1-4: (75/115#)

RD 5-8: (95/135#)

RD 9-12: (105/155#)

RD 13-16: (125/185#)

RD 17-20: (145/205#)

*P1 Works, P2 Rows/Skis/Bikes (Active Rest) Switch EVERY Round*