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3x 10-12 Inverted Rows 10-12 Deficit Push-Ups @ 31×1 Tempo :20 Hollow Rocks :20 Arch Rocks :20 Hollow Rocks Then… Every 6:00 for 30:00 18/14 Cal Row 8-10 Bench Press 155/105 18/14 Cal Bike 8-10 Clean and Jerks 155/105

Squat Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%-70% of IRM Then 10:00 EMOM 2 Back Squats @ 75% of IRM Then.. 15 Rounds For Time: 1 Double DB Hang Power Clean 2 Double DB Snatches 3 Double DB Push Press 4 Burpees

All morning classes are cancelled today (6a-8a-9a). We’ll post an update later regarding afternoon and evening classes. Thanks for your patience.

30 rounds: 6 Cal Bike 6 DB Deadlifts 70/50 6 Wall Balls – 35min Make sure both sides of those dumbbells touch the ground on every rep. No tilting them and shortening the movement! GodSpeed!

Min. 1) 5 Power Clean and Jerk Min. 2) 15/12 Cal Bike Min. 3) 15 Toes-To-Bar Min. 4) 60 Double Unders Then… For Quality: 10-9-8-7-6-5-4-3-2-1 Strict Chin-Ups Strict Handstand Push-Ups

8 Rounds For Quality and time 15 Farmer Hold Walking Lunges @ 35/25 3 Front Squat @ 65% – from the ground *Each set of each movement must be completed unbroken Then…. 12:00 AMRAP 3 Wall Walks 9 Toes to Bar 12 Alt Dumbbell

Conditioning 4 Sets 8:00 AMRAP 24/18 Cal Bike 12 Shuttle Runs 24/18 Cal Row 12 Burpees Rest 1:40 b/t sets *Pick-Up where you left off in AMRAP

8 Rounds For Quality and time (Week 3/3) 15 DB Bench Press @ 35/25 3 Strict Press @ 65% – from the ground *Each set of each movement must be completed unbroken Then…. 3 Rounds: 1min. of Deadlifts for Max Weight 1min. Rest 1min. of Rowing for Max Calories 1min. Rest

Today’s schedule: 6am class cancelled… —- Back Squat – Pre-Load Volume Sets: Every 2-3 Minutes 10-8-6-4 Back Squats Load Goals: 40%-50%-60%-70% of IRM Then 10:00 EMOM 3 × 2 @ 70% 3 × 2 @ 75% 3×1 @ 80% 1×1 @ 85% of 1RM Then…. 6 Rounds For Time: 3 Burpees over bar 5 Power…