Attention: Power is back on and we are open for regularly scheduled class times!

Warm Up

6 min AMRAP

- 4 strict CTB pull-ups

- 2 shuttle runs

- 8 OHS @ 45/35

- 30 sec goblet squat hold

Strength/Skill

EMOM 12

- 4 snatch balances (light)

- 2 pull-ups + 3 CTB pull-ups (kipping for both)

- 8 goblet squats (heavy as possible, two KB if necessary)

Conditioning

9 min AMRAP

- 10 squat snatches @ 95/65

- 3 shuttle runs (down & back from rig to rig = 1)

- 8 CTB pull-ups

Cool Down

7 min AMRAP - or remaining time

- 10 samson lunges

- 5 cal bike

- 20 sec foam roll (p/leg)