Warm Up:
3 Rounds: 40 seconds work/20 seconds rest on a machine at 80% effort
Then: 2 Rounds: 20 Russian KB swings, 25 band pull aparts, 30 toe touches
Finish with: 20 scorpions, 20 leg swings, 15 PVC pass throughs, 15 PVC good mornings

Strength: Sumo Deadlift (every 1:20) 
Welded: 5×6 @ 65-75%
Welded Lean: No strength

MetCon:
Welded:
10 minute AMRAP
9 pull ups
9 overhead squats (115#/75#)
Adv.: 3 bar muscle ups
Scaled: front squats

Welded Lean:
40 minute AMRAP
40 calorie machine (alternate each round)
30 push ups
20 kettlebell swings (53#/35#)
10 pull ups/ring rows

Mobility of the Day: Glute Smash (pg. 300)
Improves: Lower back and hip pain, “knee out” position.

 

SKILLS CLASS (Midtown @ 4:30PM)
power lifting fun

 

LADIES NIGHT (Midtown @ 6:30PM)

Warm Up:
Team air squats, lunges and sit ups
20 PVC pass throughs, 20 PVC good mornings

Skill of the Month: Muscle Ups
10 minute EMOM
odd: 5 ring pull ups
even: 5 ring transitions

3 x 10 hip to rings

MetCon:
“Annie”
50-40-30-20-10
double unders
sit ups