As always, open gym is available from 10:00-Noon. Please be respectful of this window of time. The 9:00am class is meant to be an on ramp class. If you would like to come work on fundamental movements, please feel free join, but if you are wanting to come work the open gym hours, please wait until 10:00am. Thank you all very much!

2 Rounds of:

1 Mile Run
50 Wall Balls (20/14)
40 Kettlebell Swings (53/35)
30 T2B
20 Pushups
10 Squat Clean (135/95)

Skill:
Kipping Pull-ups
Butterfly Pull-ups
Muscle Ups (bar or ring)



5 Rounds for time
200m run
20 Butterfly Sit-ups

Dead Lifts
5x6 @ 80% 1RM




10 Minute AMRAP
10 Pull-ups
20 Body weight lunges
30 Double Unders (60 singles for the modification)

5 Round Super Set
5 Bench Press @ 80% 1RM
5 Chin-ups




20 min EMOM
5 Body Squats
5 Push-ups
Plank

Front Squats
5x4 @ 90% 1RM




METCON
3 Rounds for time
10 Wall Balls
10 Burpees
200m run