3 rounds

15 thrusters
12 burpees

7x

7 OVHS
7 Step ups with bar
7 C2B pullups

Skill: OVHS

7min AMRAP

2 - Hang Squat Cleans
4 - 3 lateral jumps 1 burpee

21-15-9

pull ups
front rack walking lunge

 _________

 5:30 crew:

5 RFT

3 deadlifts
10 HSPU

10 min Amrap

10 Kb swings
10 Box Jumps

15-12-9-6

Power Cleans
Burpee
T2B
Push Press

Friday Fun...

4 rounds..

20 OVH Lunge 75/55
50m Farmers carry
250m row

11 min AMRAP

11 squat cleans
11 push press
11 burpees
11 box jumps
11 calorie row
11 thrusters
11 pull ups
11 HSPU
11 dips
11 OVHS
11 sit ups

then  2k run

No regular classes on Remembrance Day

"Cindy"

20min AMRAP

5   pull ups
10 push ups
15 squats

7min AMRAP

7 power cleans
7 thrusters
7 bar-facing burpees

Boston Spartan...

Friday Fun...

Double Unders - Wallballs

50-10
40-20
30-30
20-40
10-50

"Diane"

21-15-9
Deadlifts
HSPU

13 min AMRAP

8 ground to OVH
6 front squats
4 bar facing burpees

5 rounds
row 200m  sprint

then

4 rounds
30 air squats
20 sit ups
10 pullups

Foundations class paired with yoga kids...