EMOM for 10 minutes

Odd: 3 Back Squat @ 50%  

*5 seconds down, explode up.  

Even: 60 yd Sprint


Level 1 - find a comfortable weight for the back squats and focus on moving the bar quickly with perfect technique.  



 12 Minute AMRAP

5 Deadlift (use the bar from your back squats)

14 Lateral Jumps over Bar

20yd KB Luggage Carry, right @ 53/35

20Yd KB Luggage Carry, left @ 53/35


Level I

Luggage carry @ 35/25

Level II & III

... As Rx'd


Competitor HW

  1. Work up to a Snatch Grip Deadlift @ (1 RM snatch)
  2. 20 Burpee Muscle Ups  




Thursday Mayhem

Terrible Twenty/Dirty Thirty/ and Filthy Fifty went down and holy schnikes there were some amazing times put up today.  Lots of personal records set !! :) 


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