Two B Day shout out’s tonight. First Michael G. Mike has been with us on and off for years. Mike is a great guy and fast learner and when he commits the guy makes gains quickly. It has been great having you back in the community Mike Happy B Day! Next is Neal G! As busy as this guy is running Three Twins he still takes time to compete and take part in countless physical challenges. Do not ever bet this guy which is did when he ran a 50 miles race at Burning man. I lost two bets two years in a row. Neal is a great guy and great athlete it is always great to see him walking over.

A) 3 Min Row/Assault Every :20 sec for 3 min Goblet Squats/Bear Crawl/Tempo Push Up

B) 6 Min EMOM

1st-30 sec Toes Through Rings

2nd-30 Sec Sit-ups

3rd-30 Sec Plank

C) “The Goat”

11 Min AMRAP

12 Wallball’s 20/14

9 Burpee’s to 6″

6 Alt Front Rack Barbell Lunge 115/75

Then directly into

6 Min to Establish a

3 Rep Hang Snatch (it can be power or full or a combo between both)


go directly into 6 Min AMRAP

8 Alt Dumbell Snatch

8/6 cal Row

8 Air Squats