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Saturday

"Nate"

20 Minute AMRAP of:

2 Muscle Ups

4 HSPUs

8 KBS 70/55#

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Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

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Monday

Athletes we are beginning a 12 week strength phase that will focus on squatting and pressing. The ultimate goal is to gain strength, power and to gain more exposure to these much needed areas.

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Buy-in: 3x10 Bent Row/Pendlay Row (light weight)

Shoulder Press 2x8@ 45%

Push Press 4x6 @ 60%

WOD: 5 Rounds for Time

20 KBS 55/33#

20 Burpees

1 Dumpster Dash