Part A. Amrap 23 minutes 2 front squats 60-65% 5 toes to bars 10 db bench press, medium (2x 25/40) 5 burpees Rest 2 minutes 400m/500m row/1200m bike (Try to do it under 2:30) Stretch: 1-2 rounds, 45 seconds each happy baby lizard childs pose

Part A. E1.5mom for 15 minutes (10 sets) 3 clean and jerks at 70-75% Part B. On a 7 minute run clock 3 wall balls (14/20) 3 pull ups 6 wall balls 6 pull ups 9... 9.... Part C. 5 minute abs Stretch Seated forward fold Butterfly Scorpion on back

Hero in Life For Time Buy-In: 26 Back Rack Box Step-Ups (95/65 lb, 24/20 in) Then, 3 Rounds of: 17 Power Cleans (95/65 lb) 19 Sit-Ups 21 Deadlifts (95/65 lb) Cash-Out: 31 calorie Row

Open Gym Saturday 5 rounds of: 10 goblet squats (16/24) 12 toes to bar 30 double unders/60 singles You are also welcome to participate in a Hyrox style training that would be taking place at 9am

Part A: every 2 minutes for 8 minutes (4 rounds) 5-6 push press 70-75% Part B: 2 rounds, 24 minute cap 30 pull ups 60 sit ups 800m run (1000m row/ski, 2400m bike) Part C: 200m (110 mats) farmer carry, heavy Stretch: 1-2 rounds, 45 seconds each garland squat single leg...

Part A. every minute for 6 minutes 6-8 burpees rest 2 minutes every minute for 6 minutes 12 sumo kb deadlift high pulls, medium (16/20/24) rest 2 minutes every minute for 6 minutes 6-10 handstand push ups or z-press rest 2 minutes every minute for 6 minutes 12 hang...

Part A. E1.5M for 7.5 minutes (5 sets) 1 power cleans 2 lunges (total) 1 jerk Part B. 10-9-8-7-6-5-4-3-2-1 of: Box jumps (20/24) Power cleans (use same weight as part A. Part C. Amrap in 5 minutes of: 15 leg raises 10 up downs Stretch Lizard Pigeon Scorpion on...

For time: 400m run 500m SkiErg 400m run 20 mats Sled Push 400m run Length of battle rope Sled Pull 400m run 20 mats of l Burpee Broad Jumps 400m run 500m Row 400m run 100m Farmer's Carry (2xkb) 400m run 20 mats overhead weighted Lunges (plate) 400m run 50 Wall Balls...

Part A: every 3:00 minutes for 12 minutes (4 rounds) 8-12 lateral raises, light 8-12 each arm rear delt rows, light 5 tempo back squats, body weight or empty bar the temp is 3 seconds down, 3 seconds up Part B: every 30 seconds for 9 minutes 2-3 snatches 40-50% Part...

BURIAK AMRAP in 20 minutes of: 5 Squat Cleans (155/135 lb) 10 Burpees Over the Bar 15 Pull-Ups 200 meter Run