We will be de-loading starting today through next Thursday…..what does that mean: lighter loads (focus on technique), skill focus, recovery style workouts and extra mobility and stretch sessions….. then starting next Friday…max out and testing!!!! 


5am, 6am, 9am, noon, 4:30pm, 5:30pm, 6:30pm 


EMOM 10mins:

1 back squat @70% 

Every minute on the minute for 10mins 

1st min-2 muscle ups* then AMRAP kettlebell swings 35/53

2nd min-rest 

Score is total reps of kettlebell swings 

*scale- 5 banded transitions or 5 ring/box dips 

Post WOD mobility and stretch