Deadlifts 5R x 5S increase 2.5-5% from heaviest load last week THEN: 7 rnds 200 M Row 7 OH Squats 95/65 THEN: Midline WORK 3 RDNS 10 Hollow Rock 10 Alt V- Up 1 Min [...]

TCF 5’s  🙂 Skill work- EMOM for 5 2-5 Ring Muscle Ups 2-5 Bar Muscle Ups 2-5 Ring Dips 2-5 Bar Dips 2-5 Pull  Ups/strict or kip no bands in this work. THEN: 8 min [...]

4 RNDS 50 Dbl Unders 5 Cleans 225/165 15 Burpees 50 Dbl Unders rest 3 Min  

5  RNDS 400 Run 30 Walking Lunges 20 RKBS 53/35 10 Push Ups

Thanksgiving schedule, 1 big class from 8:30-10am Friday Open Gym from 9-12 20 Cal Assault or Row 20 Box Jumps 24/20 20 Cal Assault or Row 20 Pull Ups 20 Cal Assault or Row 20 [...]