Wall-ballin! Warm-up 15' Alternating Minutes 12 Box Jumps 10 S.A. KB Snatches 8 OH Walking Lunges Weightlifting 7' EMOTM 1 3-Position Snatch Strength a) 5x5 Jerks b) 5x5 RDL Metabolic Conditioning 18' AMRAP 16 Deadlifts (225/135) Run 400M

Ben and Ryan Mac crushing some handstand push-ups Warm-up 15' Alternating Minutes 3 Muscle-ups 8 HSPU 12 Wall-balls Weightlifting M.E. 3 Cleans + 2 Jerks Strength HBBS 10x3 @87% F. Squat 5x3 @92% Metabolic Conditioning 14' AMRAP 10 Burpees OTB (20"/24") 10 C2B Pull-ups

Recovery.

Warm-up 15' Alternating Minutes 6 Pistols 12 Box Jumps 18 Double-unders Weightlifting 3 Snatches Strength a) 3x5 Push Press b) 3x5 RDL Metabolic Conditioning "Diane" 21-15-9 Deadlift (225/135) HSPU

Rubber friends Warm-up 15' Alternating Minutes 6 Pistols 12 Box Jumps 18 Double-unders Weightlifting 10' EMOTM 2 Bear Complex Strength HBBS 5x3 @87% F. Squat 10x3 @92% Metabolic Conditioning 6' AMRAP 5 H. Power Snatch (165/115) 10 Toes to Bar

Early Stone Making Warm-up 15' Alternating Minutes 4 Stone to Shoulder 6 Toes to bat 8 Burpees Weightlifting M.E. Snatch M.E. Clean and Jerk Strength a) 5x3 Jerk b) 5x15 Reverse Hyper Metabolic Conditioning "Cindy" 20' AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats

Phil moving so fast in the bear complex that I couldn't get a clear shot of him! Warm-up 15' Alternating Every Minute 4 Muscle-ups 8 Toes to Bar 100ft. Farmer's Carry Weightlifting M.E. 1 Hang Snatch 1 OH Squat 1 Snatch 1 OH Squat Strength HBBS 10x3 @84% F. Squat 5x3 @89% Metabolic Conditioning 8' AMRAP 5

Sally working on her OH squat bottom position. Recovery

Snatch PR @235# Warm-up 15' Alternating Minutes 3 Tire Flips 8 OH Squat 12 Pistols Weightlifting M.E. 5x5 Bear Complex Strength 5x1 Strict Press 5x5 GH Raise Metabolic Conditioning 4RFT 12 HSPU 24 Wall-balls 36 Double-unders

A-rod says "If it ain't bending, you're pretending" Hi guys, two announcements for you, Phil has invited all our membership to stay at his cottage at Lac Ste. Marie this Saturday after the workout. If you are interested in joining,