Strength

Sumo Deadlift 4-4-4-2-2-2 (Ascending)

MetCon

15 Rounds For Time of:

1 Power Clean

2 S2OH

3 Front Squats

[W: 75# M: 115#]

Strength

1×20 Back Squat @ 50%

2×15 Back Squat @ 60%

MetCon

For Time:

1000m Row

75 KB Swings (1/1.5 Pood)

75 Box Hops (20/24″)

1000m Row

*KB Swings/Box Hops MAY BE Partitioned*

We will be closed Saturday, Sunday and Monday.

Enjoy your Long Weekend!!!

Strength

EMOTM 10 Minutes of:

10 Bench Press (75/115#)

MetCon

2 Rounds For Time of:

800m Run

25 SA DB Bent Over Row – L (50/70#)

25 SA DB Bent Over Row – R (50/70#)

25 T2B

Strength

Front Rack Walking Lunge 5×10 (Ascending)

MetCon

3 Rounds For Time of:

84 Double Unders

17 HSPU

3 Cleans (145/205#)