Ladies night is tomorrow night, 7pm!!!  Ladies get down to the box and bring a friend.  See you guys tomorrow.

A) 3 Min Assault/row

Every :20 sec for 3 min

Scap Pull-ups

Russian Kettle Swings

Bear Crawl

1 Min Jog

B) Every 1:30 x 10 Sets

Halt Snatch Dead(2 sec)+Snatch Pull(to hip no arm bend)+Power Snatch


12 min EMOM

1st-12 Dumbell Hang Power Snatch

2nd-12 Dumbell Deadlift

3rd-35 Sec Assault @85%

C) “The Mind Eraser”

8 Rounds

20 Sec Overhead Squat 95/65 (Fitness Single Arm Dumbell Overhead Walking Lunge)

10 Sec Rest

20 Sec Pull-ups (Scale to Ring Row)

10 Sec Rest

20 Sec Handstand Push-Up (scale to Push-up)

10 Sec Rest