“..Don’t wait for the perfect moment. Take the moment and make it perfect.” -Unknown

All levels class

4×3 Deadlift

x5 Pull up


Against a 3:00 clock, run 400m, and with the remaining time, complete as many KB swings as possible, rest two minutes and repeat for 3 rounds



Master’s Class

4×1 2-Position Clean


3 Rounds for max reps of:

1 min max Sit ups

1 min max Ball slams

1 min max Cals on AirDyne

REST 2 min