Complete 4 rounds for time:300m Row30 Russian Swings3 Deadlifts @ 85%(6:30am and 12:00pm only)

AMRAP – 16 Minutes 5 Burpee Box Overs7 Front Squats @ 70% (no rack)9 HSPU

Complete for time:10 Full Snatch @ 60%20 Pull Ups10 Power Snatch @ 60%30 Pull Ups10 Power Snatch @ 60%40 Pull Ups10 Full Snatch @ 60%

Complete for time:7 Clean & Jerks @ 60-65%40 Wall Balls 400m Run7 Clean & Jerks @ 60-65%400m Run40 Wall Balls7 Clean & Jerks @ 60-65%

We are Closed on Christmas Day. Enjoy the Holiday!

We will be closed Christmas Day. The gym will be open on Christmas Eve but only for the earlier part of the day (6:30a, 12:00p) Complete 2 rounds for time:  100 Double Unders  25 Overhead Squats (135/95)  25 Pull Ups  50 Toes To Bar *6:30a, 12:00pm only

 EMOM – 6 Minutes  Power Cleans  3 per minute @ 65% of 1rm clean   Complete for time: 500m Row 40 KB Swings (70/53) 30 HSPU  200m Plate Run (45/25) 10 Muscle Ups

 2 Push Press + 2 Push Jerks 5 x 1 @ 65% – 70% of 1rm Jerk EMOM – 20 Minutes  5 Bar Facing Burpees + 1 Full Snatch @ 65% of your 1rm snatch

Clean & Jerk 5 x 1 @ 85% of 1rm C/J EMOM – 5 Minutes  2 Front Squats @ 80% of 1rm AMRAP – 15 Minutes  3 Wall Walks 9 Pull Ups 15 Box Jump Overs