Need to work on your mobility? Join us for our Inaugural Mobility Class tomorrow evening at 5:45 PM! Our focus this week will be on our shoulders.

Strength

5 Rounds
10 Banded Biceps Curls
10 Banded Triceps Extensions
3 – 5 Strict Chest to Bar Pull Ups (Fx: Strict Pull Ups) (Rx+: Strict Ring Muscle Ups)

On biceps curls and triceps extensions, hold for :02 at 90° on eccentric.

Conditioning

4 Rounds
18 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
6 Deadlifts (275/185) (Fx: 205/135) (Rx+: 315/215)

Strength

E2MOM 8
Rx:
1 Snatch Drop + 2 Overhead Squat (↑)

Fx:
1 Snatch Balance + 2 Overhead Squat (↑)

Directly into…

E2MOM 8
2 High Hang Squat Snatches (↑)

Conditioning

EMOM 10
1 – 2: 35/25 Calorie Bike (Fx: 25/20) (Rx+: 40/30)
3 – 10: AMRAP
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
10 Overhead Squats (95/65) (Fx: 75/55) (Rx+: 115/80)
10 Back Rack Lunges (95/65) (Fx: 75/55) (Rx+: 115/80)

PARTNER WOD
16 min AMRAP w/ Partner, split however you want (except burpees):
1000m Ski (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap)
12 Synchro Bar Facing Burpees (Sc: Synchro Burpees)
36 Front Squats
24 TTB (Fx: Knee Raises) (Sc: Ring Rows)

Rest 6 mins — Switch AMRAPS

16 min AMRAP w/ Partner, split however you want (except burpees):
1000m Row (Fx: 800m Row) (Rx+: 1200m Row) (Sc: 4 min cap)
12 Synchro Bar Facing Burpees (Sc: Synchro Burpees)
36 Power Cleans
24 Chest-to-Bar Pull-ups (Fx: Pull-Ups) (Rx+: Bar Muscle Ups) (Sc: Ring Rows)

Barbell Weights:
Rx: 135/95#
Fx: 95/65#
Rx+: 155/105#
SC: <95/65#

Strength

E3MOM 15
5 Deadlifts @60-70% (Not touch-and-go, add up to 3″ deficit if possible)
10 Banded Hamstring Curls

Conditioning

AMRAP 14
300m Run
11 Push Jerks (135/95) (Fx: 95/65) (Rx+: 165/115)

Conditioning

E5MOM
500/450m Row (Fx: 450/400) (Rx+: 550/500)
15 Burpee Box Jumps (24/20)
AMRAP Wall Balls (20/14) (Rx+: 11’/10′)

Continue until you have completed 150 wall balls (Fx: 100)