10 minute AMRAP: 10 Air squats 10 KB swings 20 Lateral hops

15 minute AMRAP: 5 Burpees 20 Single Arm DB Snatch Run 400m

Front Squat 5, 5, 5, 5, 5

Deadlift 9x3

For time: 10-20-30-40-50 Single arm dumbbell snatches 15-15-15-15-15 Burpee box jump overs

We will not have any classes on Friday, July 1st or Monday, July 4th. We will see you back at it on July 5th! Enjoy the Holiday weekend!!

For time: 10 Squat Cleans/15MBCleans Run to 36th and back 8 Cleans/12 MB Run to 36th and back 6 Cleans/9 MB Run to 36th and back 4...

For time: 30 KB Swings 30 KB Front squats 30 KB Deadlifts 30 KB Front squats 30 KB Swings 3 cycles with 2 min between

13 minute AMRAP: 55 Deadlift 55 Wall Ball 55 Calorie Row 55 Push ups

5 sets: 1 Hang power snatch 1 Overhead squat 1 Hang squat snatch 3 min clock 8 min. AMRAP: Max burpee box jumps, alternating with a...