10 Minute EMOM
3 Hang Power Cleans
3 Front Squats
 
ADV 155+ / 115+
INT 135 /95
NOV 115 - / 75-
 
Firemans carryThrowdown
WOOD
5 Rounds
400 meter run
10 burpee Box Jumps (24/20)
10 SDLHP (95/65)
10 Thrusters (95/65)
Rest 1 minute
 
Anibal
6 Minute AMRAP (1)
5 Pull ups (ADV c2b)
10 Deadlifts 
 
2 minute rest
 
6 minute AMRAP (2)
10 One arm Kb Swings (5 Right, 5 Left)
10 Goblet Squats
 
Partner 1 Does  AMRAP 1 while Parter 2 Does AMRAP 2 .. switch after 6 mins
 
AndrewNickDel
Michael
800 meter run
50 Back Extensions
50 Situps
 
New Shirts
20 shoulder to overhead 
20 Burpee Box Jumps (24/20)
15 Shoulder to overhead
15 Burpee box jumps (24/20)
10 Shoulder to Overhead
10 Burpee Box Jumps
5 Shoulder to Overhead
5 Burpee Box Jumps
 
Nick
5 Rounds
8 Ground To Overhead
8 Pull ups ( ADV Chest to Bar)
ADV - 155 /115
INT - 135/95
NOV - 115/ 75
 
6amGroup Rowing