“It is the false shame of fools to try to conceal wounds that have not healed.” -Horace

All levels class

Weighted Pull Up

Build to a heavy triple



10x Wallballs

8x Pull Ups

90 sec work/ 90 sec rest

8 rounds for total rounds




3X8 TnG Tempo


10x Pull ups

15x Air Squats

4 rounds AFAP


Master’s class

4×5 Press
-Then 10 Minute AMRAP 200m Run 10 K2E 10 Push Ups