“Whenever you want to achieve something, keep your eyes open, concentrate and make sure you know exactly what it is you want. No one can hit their target with their eyes closed.” Paulo Coelho


 

All levels class

Skill

Muscle up Progression

 

Strength

Deadlift

2X3 @ 80%, 85%

3X2 @ 90%, 90%, 95%

 

“Chief”

3 min AMRAP

3x Power Cleans @ 135/ 95

6x Push Ups

9x Air Squats

-1 min rest

5 rounds

 


 

Master’s Class

Skill

Pull Up Progression

 

Conditioning

15 min AMRAP

Run 400 meters

15x Ball Slams

15x Sit Ups