EMOTM x15 15 du + 2 psn RX: 155/105 125/85 95/65 ….both movements in that minute. Scale du if needed. Jerk 5×3 e3m@85% – 15 pull a parts bw

20 min amrap 5 PCL 10 FSQ 15 hrpu Rx: 185/120 S1: 145/95 S2:120/75 10 wall climbs into 10 shoulder taps

Due to the weather there will be no 5am class today. Sorry for the late notice

20min amrap * 200 du buy-in 5 shoulder to overhead 10 box jumps @24/20 15 butterfly su Rx: 115/75 S1: 95/65 S2: 75/45 -scale du: first 8mins hit as many du as possible! No singles ppl!!!!! Tabata hallow rock + superman x16 alternating

5 min amrap 25yd shuttle run. 10 min amrap 1 ohs (from ground) 1 Swing (American) 2 ohs 2swings 3… 3… Rx: 135/95 1.5/1p S1: 115/75 hap S2: 95/65 hap Couch stretch 3:00/3:00

SN: Empty bb skill work: 5 min EMOTM 1: hpsn 1: ohs 1: SNBL 1: hsn Add to 95/65… 5 min EMOTM 1: psn 1: ohs 1: SNBL 1: SN 20 mins est 1 rm SN