Workout

14:00 AMRAP 60 Cal Row, 50Toes2Bar, 40wallballs, 30PowerCleans, 20Ring Muscle Ups

15:00 AMRAP 3-6-9-12…Thrusters (95/65lbs), KB swings (53/35lbs), Pushups

For Time: 50 Power Snatches (75/55), 10 Burpees every time you break.

Happy Friday! 21-15-9 Deadlifts (225/155), pullups, 400m Row

For Time: 35reps of each Pushpress Hang Power Clean Front Squats Burpees Box Jumps Situps Rx 115/75, scale to a weight that is moderately light

Another beautiful Vashon day! Workout: 19:00 AMRAP 20 Cal Row/Bike, 15 Pushups, 12 Burpee-Dumbbell-Lunges

12:00 AMRAP 10 PowerCleans, 10 PushJerks, 10 Burpees

It’s the luckiest day of the year! 20:00 to find 1RM Deadlift then: 20:00 to find 1RM Front Squat

3 Rounds 50 Calorie Row/Bike 150 Double Unders/150 Single Unders 50 Lunges

7 Overhead Squats AHAP 11 Muscle-ups 200 Single Unders 11 Muscle-ups 7 Overhead Squats AHAP