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5 Rounds for time:
20/15 Calorie Bike/SkiERG
15- DB- Shoulder to Overhead- LEFT 60/45
20/15 Calorie Bike/SkiERG
15 DB- Shoulder to Overhead- RIGHT 60/45
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Who you spend time with is who you become.

Part 1. Spend 15:00 Minutes: Build up to a heavy 2 Rep- Deadlift
Part 2. AMRAP in 15:00 Minutes– Teams of 2, “You go, I go style”
8 Deadlifts #315/#205
100ft handstand Walk/Bear Crawl
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Marley

21-15- 9 Reps:
Calories on Bike
GHD Situps/Toes-Bar 
5-3-1 Reps:
Rope Climbs
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Sandy

Squat Cleans: Bottom Position
When athletes use momentum from the top of the squat, it often results in them compromising their midline in the bottom.
The three second pause on the front squat takes this “bounce” or “crash” out of the movement.
Will it feel more difficult with the pause? Absolutely. However, practicing this will help with absolute strength in the squat and in maintaining proper core to extremity movements, such as the front squats, Thrusters and even Wallballs.

For Time, In Teams of 2
18*14*10* Reps: Squat Cleans #225/#155
*100 Double Unders after each set (Both partners can work at the same time)
Time Cap 20:00 Minutes
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Jordan

For Time:
40- Calorie BIKE
10- Power Snatch #135/#95
10- Power Snatch #155/#105
10- Power Snatch #185/#125
20- Burpee Pullups
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These guys and girls!

OPEN GYM 9:30am-11:30am

For Time
1000m Row
100 Pushups
1000m Row
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Sam

In Teams of 3, AMRAP in 20:00 Minutes
200m Run
6 Rope Climbs
200m Run
30 Hang Power Snatch #135/#95
*Must run together
*One Athlete working at a time
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