Build up to a Heavy Single Pause Back Squat (2-3-seconds) in 15:00 GRIZZLY- Every 3:00 (5 sets) 10/12 Calorie Air Bike 8 Back Squats 125/185 M90/140 50ft Walking Lunge KODIAK-Every 3:00 (5 sets) 8/10 Calorie [...]

GYMNASTICS: Ring Muscle- ups/Strict Pull-ups Choose between the Strength Option OR the Conditioning Option (don’t do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken. Strength Option: EMOM 10: [...]

Full Class Schedule Today! Build up to a Heavy 1-rep Clean Deadlift in 15:00 GRIZZLY- 15-10-5 Dumbbell Burpee Deadlift 35/50 M5/40 30-20-10 Toes to Bar KODIAK-15-10-5 Dumbbell Burpee Deadlift 25/35 M20/30 25-20-15 Toes to Bar [...]

GRIZZLY- 16:00 EMOM 100ft DB Front Rack Carry 35/50 M25/35 15/20 Calorie Air Bike Sled Push – 50ft 30 Air Squats KODIAK- 16:00 EMOM 100ft DB Front Rack Carry 25/35 M20/30 12/16 Calorie Air Bike [...]

Every 2:00 (6 sets)- 2 Power Cleans + 2 Push Jerks (moderate-heavy) - complete unbroken, build-in sets- GRIZZLY- 13.2 10:00 AMRAP 5 Shoulder to Overhead 75/115 M65/95 10 Deadlifts 75/115 M65/95 15 Box Jumps 20/24 [...]

8 sets- 2 Tempo Bench Press (70- 80%) GRIZZLY- 5:00 AMRAP 5-10-15. . . DB Bench Press 35/50 M25/35 V-Ups -rest 1:00- 5:00 AMRAP 5-10-15. . . Ring Rows V-Ups -rest 1:00- 5:00 AMRAP 5-10-15. [...]