Strength

i) Back Squat 3×3 @ ~70-80% 1RM

ii) Push Press 3×3 @ ~70-80% 1RM

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (Bar)

30 Pullups

MetCon

2 Rounds For Time of:

250m Row

25 Hang DB Clean & Jerk – R (35/50#)

250m Row

25 Hang DB Clean & Jerk – L (35/50#)

250m Row

25 SA DB Front Squat – R (35/50#)

250m Row

25 SA DB Front Squat – L (35/50#)

250m Row

25 SA DB Split Squat Thruster – R (35/50#)

250m Row

25 SA DB Split Squat Thruster – L (35/50#)

Thursday – 11am – Friends & Family WOD – Honour Workout “215 Innocent Children”

Friday – CLOSED

Saturday – CLOSED

Sunday – CLOSED

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Strength

Deadlift 5-5-5-3-3-3 (Ascending)

MetCon

21-15-9 For Time of:

T2B

KB Swings (1.5/2 Pood)

Lift

5 Sets (Ascending Weight) of:

Front Squat (2) + Split Jerk

MetCon

2 Rounds For MAX REPS of:

4 Minute AMRAP

5 Pullups

10 Pushups

15 Air Squats

Immediately Into…

6 Minute AMRAP of:

12 Box Hops (20/24″)

6 Thrusters (65/95#)

6 Bar Facing Burpees

*2 Minutes Rest Between Rounds*