This weeks hours

Monday 5:30 6:30 8:30 9:30

Tuesday 8:30

AMRAP X 10

30 Hang Snatches

30 OHS

150 Du

50/40 Cal Row

barbell (95/65)

Rest 2 Minutes

AMRAP X 10

50/40 Cal Row

150 Du

30 OHS

30 Hang Snatches

Barbell (95/65)

Yes this goes towards mountain house credit

4 Rounds:

1 minute Echo

2 minute rest

direcrly into

4 Rounds

2 minutes Exho

1 minute rest

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

10 sets of 5 strict ring dips

10 sets 5 strict pull ups

5 Rounds

500/400m Riw

30 Abmat Sit-ups

AMRAP X 12

9 Front Squats 75/55

6 HSPU

30 DU

4 Person Partner WOD

3 Rounds

800m Run

150 Snatches (50/35)

100 Cal Echo Bike

Run together

one person snatching and one person on the bike

For Time:

99 Cal Row

99 Wallballs (20/14)

99 Burpees

Time Cap: 20 minutes

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

T2B

directley into…..

1,000/80 Row

4 Person Team

200 shuttle Runs

400 Calorie Echo Bike

2 people working at a time. 1 person on the shuttle run and one person on the bike. Rotate when needed. If one movement finishes first then one person working at a time.