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″)

Strength

i) Seated Strict Press 8-8-8-8 (Ascending)

ii) Skull Crushers 8-8-8-8 (Ascending)

MetCon

5 Rounds For Time of:

8 Calories Assault Bike

8 Wall Balls (W: 14/9 M: 20#/10′)

8 HR Pushups

8 SDHP (75/115#)

Strength

Back Squat 3×10 (Ascending/Heavy)

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

Burpees