A) 18:00 Strength
6×4 Deadlifts @ 77.5%
5×12 SA Strict Press (6R/6L)
5×10 Goblet Squat

B) 5:00 AMRAP
20 Skaters
40 Line Jumps

5 Rounds for Time (24:00 Cap)
16 Pistol Squats (8R/8L)
16 Burpees
500m Row

21 OH KB Swings (53/35)
3 “L” Laps
15 OH KB Swings
3 “L” Laps
9 OH KB Swings
3 “L” Laps

Rest 2:00

21 Half Burpees
75 Double Unders
15 Half Burpees
75 Double Unders
9 Half Burpees
75 Double Unders

11-9-7-5-3-1 (26:00 Cap)
Squat Clean Thrusters (95/65)
Cal Row
Toes to Bar

A) 11:00 Gymnastics AMRAP
10 Pike Push Ups
10 Strict Pull Ups
10 Turkish Get Ups (5R/5L)

B) 11:00 Rower Intervals
5 Rounds:
250m Row
1:00 Rest

 

Splaturday!

(No 8:00am Class!  7:00am and 9:00am only)

8 Rounds for Time (60min cap)
10 KB Swings (70/53)
20 Walking Lunges
20 Pushups
30 Abmat Sit ups
2 Laps