Matty

For Time 
10-8-6-4-2 Reps
Muscle ups
Squat Snatches #185/#125
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Travis

OPEN GYM 9:30am-11:30am

30:00 Minutes for quality
1.0 KM Bike
50ft Banded Lateral Steps (right/left)
12 Seated Dumbbell Alternating Press
12 DB Front Squats
1:00 DBall/Sandbag Hold (arms wrapped around in front)
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Colin

5 Rounds for time of 
200m Run
3-5 Rope Climbs/100ft Hand over hand sled pull (3x45lbs/2x45lbs)
REST 5:00 Minutes 
5 Rounds for time of
30/20 Calorie Bike
10 Deficit Handstand Pushups
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BIG CONGRATS to Alyssa and Taylor on their wedding day!

For Time
50 Wallballs 20lbs/14lbs
50 GHD Situps
25 Squat Clean Thrusters #155/#105
50 GHD Situps
50 Wallballs 20lbs/14lbs
Target Time: 15:00 Minutes
Time Cap: 20:00 Minutes 
*Squat Clean thruster should not be over 70% of 1RM Clean
*Wall Balls should be done in at least sets of 20 to start and GHDs in 15 or more.
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Stu

For Time
15 Burpee Box Get Over
15 Sandbag Clean 150lbs/100lbs
15 Burpee Box Get Over
15 Sandbag Clean 150lbs/100lbs
15 Burpee Box Get Over
Target Time: Sub 11:00 Minutes
Time Cap: 15:00 Minutes 
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Michelle

Front Squats: Spend 20:00 Minutes: Work up to a heavy set of 5 reps
Power Cleans + Push Jerk: Spend 20:00 Minutes: Work up to a heavy set of 3+1 Reps
*This is 3 Power Clean + 1 Jerk (Or push Jerk, your choice)
*70-75% of 1 Power Clean and Jerk RM is a good goal.
*Take 1-2 breaths between each clean. Get set at bottom and focus on a solid pull
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Vuk

For Time:
40/30 Calorie SkiERG
75ft Handstand Walk
20 Ring Muscle ups
75ft Handstand Walk
Target Time 9:00 Minutes
Time Cap 13:00 Minutes
REST 5:00 Minutes
40/30 Calorie SkiERG
75ft Handstand Walk
20 Parallette Handstand Pushups
75ft Handstand Walk
Target Time 9:00 Minutes
Time Cap 13:00 Minutes
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