Shout out to Danny D in the PM classes who had been working his ass off. 26 pounds down since he started with us last year. Great work man! Those 95%’s were impressive to watch. There will be some Pr’s next week! Some over head work then some fun AMRAP’s tomorrow. Legs will be a bit tight so we are shoulder and pull heavy tomorrow with some body weight squats to loosen those legs.

A) 3 Min Row/Assault then every :20 sec for 3 min Handstand Hold/Hollow Swing/Plank then 1 min Jog

B) Every 2:00 x 6 Sets

Push Press+Push Jerk+Split Jerk

“Fitness”

10 Min EMOM

1st-10 Single Arm Standing DB Press (5/arm)

2nd-30 Sec Assault

C) “Decleated”

7 Min AMRAP

14 Single Arm Hang Clean and Jerk 50/35 (7/arm)

10 Air Squats

6 Chest to bar Pull-ups

4 Min Rest

7 Min AMRAP

14 Alt DB Snatch 50/35

10 Air Squats

6 Pull-ups

4 Min Rest