“Working hard becomes a habit, a serious kind of fun. You get self-satisfaction from pushing yourself to the limit, knowing that all the effort is going to pay off.” Mary Lou Retton


All levels class

Skill

Power Snatch

3×3

Deadlift

5x@70%

5x@75%

Max reps @ 80%

-THEN-

Pull Ups

Wallballs

21-15-9

+3x Burpees EMOTM

-THEN-

3 min Max Double Unders


Master’s Class

Row 1000 or Run 800

20x Thrusters @ 45/35

Row 500 or Run 400

25x Burpees

Row 300 or Run 200

35x Ball Slams

Row 100 or Run 100

40x Sit Ups