Teams of 3: 800, 600(cobblestone corner and back), 400, 200, 100m Run While Partner 1 is running partner 2 is rowing for max calories and partner 3 is doing max DU’s. Score is Time in Seconds – total Calories + DU’s. Low score wins.

1.  Conditioning AMRAP 15 1.2.3.4…. Clean, 155/95 Muscle up or (pull-up + dip) 2.  Stamina EMOMx10: 5 Power Snatch + 5 OHS, 95/65  

1. Conditioning 21-15-9 Dead Lifts, 275/185 Box Jumps, 30/24 or 2. Conditioning 5 x500m Row or 5 x400m Run, 2 min rest 3.  MidLine Conditioning (Everyone) 2 Sets of: 20 weighted KB Overhead Sit ups 20 Banded good mornings

Open gym 12-1pm Olympic lifting 5:30-6:30pm   Enjoy this beautiful area we live in.

1. Conditioning With a running clock: EMOM for as long as possible 5 Thrusters, 75/55 5 Pull ups 5 Burpees Minimum Work requirement is 7- 10 rounds.  If you are unable to complete 7-10 rounds, rest as needed and continue till 7- 10 rounds are completed.