Deadlift Wave-Style 3 reps at a time Relays!

5 sets: 5 each leg behind the neck lunges alternate with handstand hold Finish with: Double under re-test

"Helen"ish 3 Rounds: 21 Kettelbell swings 12 Ring/Inverted rows 400m Run

For time: 10-20-30-40-50 DB Snatches 15-15-15-15-15 Burpee box jump overs

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

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

High bar back squat 6, 6, 6, 6, 6

It's Coach Paul's last day with us! We will miss him dearly, but wish him the best on his new adventure! Here is the workout he created...

3 Rounds: 1 min. Wall balls 30 sec. Rotation 1 min. Ring rows 30 sec. Rotation 1 min. Lateral hops over a line 30 sec. Rotation 1 min. KB...

15 minute AMRAP: 10 Cleans 10 Double unders Shuttle run