Let the Recruiting Begin

Last minute Open Prep!!

Weightlifting
Squat Snatch (5×3)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12:00:
15 Box Jump Overs, 24/20
10 CTB Pull Ups
5 T&G Clean and Jerks, 135/95

WHITE
AMRAP in 12:00:
15 Box Jump Overs
10 Pull Ups
5 T&G Clean and Jerks, 115/75

BLUE
AMRAP in 12:00:
15 Box Jump Overs
10 ring Rows
5 T&G Clean and Jerks, 75/55

Last Squat day

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Weightlifting
4 Rounds:
1 Minute on 2 Minutes off:
Max Back Squats in 1 set
@ 70% 1RM

Red
7 Rounds:
4 Hang Power Cleans 185/115lbs
4 Shoulder to Overhead 185/115lbs
4 Muscle Ups
rest :60

White
6 Rounds:
4 Hang Power Cleans 165/105lbs
4 Shoulder to Overhead 165/105lbs
4 Jumping Muscle Ups
rest :60

Blue
5 Rounds:
4 Hang Power Cleans 135/95lbs
4 Shoulder to Overhead 135/95lbs
8 Strict Pull-Ups
8 Dips
rest :60

Noncle B!

Weightlifting
Deadlift (1×6)@70%
Deadlift (1×5)@80%
Deadlift (1×4)@90%
Deadlift (1×1)@97.5-100%
Pull one heavy single only if you feel good!

Red
4 Rounds:
16/12 Calorie Row
4 Bar Muscle Ups
Rest 1:00

White
4 Rounds:
16/12 Calorie Row
4 Jumping Bar Muscle Ups
Rest 1:00

Blue
3 Rounds:
12/9 Calorie Row
8 Strict Banded Pull-Ups/Ring Rows
4 Dips
Rest 1:00

Scaleable for all levels!

Pullin Flags and Takin Names!!

Weightlifting
Deadlift (1×6)@67.5%
Deadlift (1×5)@77.5%
Deadlift (1×4)@87.5%
Deadlift (1×1)@97.5%

Red
AMRAP 3 Minutes x 4
rest 2:00
Row 250/200m
20 KB Snatch 53/35lbs
Max Rep Chest to Bar in remaining time

White
AMRAP 3 Minutes x 4
rest 2:00
Row 200/150m
15 KB Snatch 35/26lbs
Max Rep Pull-Ups

Blue
AMRAP 3 Minutes x 3
rest 2:00
Row 150/100m
10 DB Snatch 25/15lbs
Max Rep Ring Rows