“Strength and growth come only through continuous effort and struggle.” -Napoleon Hill


All levels class

Push Jerk

4×2 (heavy w/ 4 second pause between reps)

 

5 min cap

(RPE=90%VH)

Wallballs

Front Squats @ 95/65

21-15-9

 

(1 Burpee penalty for every rep under)

-rest 2 min

 

5 min cap

(RPE=90%VH)

21x Pull ups

6x Bear crawls (east to west)

15x Pull ups

4x Bear Crawls

9x Pull ups

2x Bear Crawls

 

(1 Burpee penalty for every rep under)

 

-Rest 2 min

Pay up Burpees

 


 

Kids@Core

Power Clean

5×4

 

Push Press

Burpees

21-15-9

 


 

Master’s Class

Rack Jerk

5×3

 

EMOTM 12 min

Even- 8x Wallballs

Odd- 8x KB Swings