Buy In: Row 500 meters.  1 minute pistols (sub candlestick rolls if necessary), 2 minutes plank, 3 minutes wall balls. 4 minutes self-care w/pvc, mobility work.

Front Squat 3x5@70%

Squat Clean 5@60%,3@70%,max reps@80%

Buy In: Row 500 meters.  PVC Shoulder Complex x 12.  5 min max double unders..

For time:

50 Double unders

5 Chest to bar pull ups

40 Double unders

10 Chest to bar pull ups

30 Double unders

15 Chest to bar pull ups

20 Double unders

20 Chest to bar pull ups

10 Double unders

25 Chest to bar pull ups

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Buy In: Row 500 meters.  10 minute squat test.(yep-get in the hole and stay there the entire time).  Once you've completed the test, address the areas that spoke to you during the test. 

Back Squat

5 sets of 3@85%

If you require a finisher, Row 2000 meters for time.

Buy In: Max Double Unders in 5 minutes.  Shoulder/Elbow Prep.

Run 800 Meters

Power Clean 21 Reps  (95/135)

Run 400 Meters

Power Clean 15 Reps (115/155)

Run 200 Meters

Power Clean 9 Reps (135/185)

9:00 AM  The Hope Show

Buy In:  High Five Hope for opening the gym.  Row 500.  Squat Prep.

Back Squat 4x3@85%

then:

"Helen"

Complete 3 rounds for time of:

Run 400 Meters

21 KB Swings

12 Pullups

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