For Time: 1 mile Run 50 Wall Balls, 20/14 40 BJ, 24/20 30 Burpees 20 Power Snatches, 135/95 Extra Credit: Accessory Work A.  3×10 KB Bent Over Rows B.  3 sets of 20 weighted supermans C. 100 Face Pulls with a band – Demo video

Rest Day

1. Squat 1RM Back Squat 2. For time 5 Clean and Jerks, 155/95 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 800m Run 5 Rounds of Cindy (5 Pull ups, 10 Push up, 15 Air Squats) 5 Clean and Jerks

There will be an open gym from 10-11am for those wanting some Labor this Monday.  

With a partner complete 3 rounds of: 20 One leg KB DeadLifts, 55/35 (10 each leg) 20 Pull-ups 20 Double KB Cleans, 55/35 20 Double KB Snatch  55/35 One partner completes all 20 reps of a movement while the other rests then switch.