32-22-12-8-12-22-32
wall ball shots
t2b/sit ups

21-15-9
Pullups
Box Jumps
400-200-100m run

9 min AMRAP

30m panther Crawl
5 push ups
30 m  Farmers Carry
5 push ups

15x
2 Power Snatch
4 T2B
6 Box jump Overs

3 x

15 shoulder to OVH
15 bar facing burpees

15 power cleans 65/95

200m run
10 pullups
100m run

10 power cleans 95/125

200m run
10 pullups
100m run

5 power cleans 125/155

21-15-9-15-21

Kettlebell Swings
Goblet Squats

50 Double Unders between each round

Regular scheduled classes will resume on Tuesday. Check Facebook for long weekend gym times.
Have a FUN long weekend!

5x
9 push press
15 push ups
21 squats
100m partner farmers carry ( grab a partner and your PP barbells and head down the street! )

4 rounds...

21 wallballs
15 box jumps
9 pull ups

2 min AMRAP

3 Dead Lifts 125/95
3 Power Cleans
3 Front Squats
3 Push Press

rest 1min

2 min AMRAP

3 Dead Lifts 135/105
3 Power Cleans
3 Front Squats
3 Push Press

rest 1min

2 min AMRAP

3 Dead Lifts 145/115
3 Power Cleans
3 Front Squats
3 Push Press

rest 1min

2 min AMRAP

3 Dead Lifts 155/125
3 Power Cleans
3 Front Squats
3 Push Press

 Regional Event 3

21-15-9
Dumb Bell Snatch

Ring Dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

3 rounds

5 thrusters 135/95# ... q 10# under add 2 reps
15 t2b /30 SU
200 m run

6 x

12 burpee box jumps
200m sandbag run

21-15-9

OVH Lunge
Pull ups

10min AMRAP
partner 1
100m farmers carry 35/50 dumb bell

Partner 2
as many reps
power clean

when partner returns from FC switch