**We will have two hour blocks, one at 9:00am and one at 10:00. Please text me and let me know when you plan on being at the gym. Have fun!
AMRAP 15:
3 lateral burpees over the dumbbell
3 DB hang clean-to-overheads 50/35
Walking lunges 30 ft
– Walking lunge is 15 ft out …
3 rounds
25 KB SDLHP 53/35
20 Toes-2-bar
15 Handstand pushups
3 rounds for time:
1000/800m row
100 double-unders
Deadlift
10-8-8-4-4-4
3 rounds for time:
15 chest-to-bar pull-ups
25 hand-release push-ups
400-meter run
AMRAP 10:
20 alternating single-leg squats
10 power cleans 185/125
For time:
25 strict pull-ups
50 Russian KB swings 70/53
800-meter run
For time with a partner:
20 synchronized burpees
20 rope climbs
20 synchronized burpees
20 wall walks
20 synchronized burpees
20 muscle-ups
– Share the rope climbs, wall walks, and muscle-ups as needed.
**Remider……..No class tonight at 6:30pm, come hang for a little while at Ology.
For time:
50 hang power snatches 95/65
50 push presses
50 sumo deadlift high pulls
50 front squats
”Grace”
For time:
30 clean and jerks 135/95