I hope you all enjoyed the weekend.  We are going heavy then going fast tomorrow.  Transition quickly and get that bar above your head as fast as possible for the lunges!

A) 3 min Row/Assault

Every :20 sec for 3 min

Barbell good morning

lateral box step up

bear crawl

1 min jog

B) 12 Min EMOM

One Rep Squat Clean Thruster


12 Min EMOM

1st-30 Sec Med Ball Cleans

2nd-12 Dumbell Push Press

3rd-35 Sec Assault @ 85%

C) “The Charleston Chew”

8 Rounds

20 Sec ME Lateral Barbell Burpee’s (hip does not need to open)

10 Sec Rest

20 Sec alt Overhead Barbell Lunge 95/65(fitness single Arm DB overhead Lunge switch arms each round)

10 Sec rest

20 Sec Pull-ups

10 Sec Rest

Post total reps