Quick one tonight guys, great classes all day.  Bill A looking good on that clean complex at 175!  Jen B and Vanessa M looking fast under that bar too.  Also Brian F looking the smooth on his cleans as well.

A) 3 Min Row/Assault

3 min rotate -20 sec each movement

Handstand Hold

Barbell Good Mornings

Light Dumbell Bulgarian Split Squat (ten sec a leg)

B) 9 Min EMOM

1st-15 sec L Hold

2nd-30 sec Hollow Rock

3rd-45 Sec Sit-ups

C) “Run N’ Shoot”

2 Rounds

4 Min to Complete

500/400 Meter Row

21 Wallball’s 20/14

AMRAP Chest 2 Bar Pull-ups (scale to kip/or ring row)

2 Min Rest

4 Min to Complete

400 Meter Run

21 Kettle Swings 53/35

AMRAP Burpee’s to 6″

2 Min Rest