Happy Monday!

Options:

A1. 20.5 Re-Test

– will need partners to judge each other

A2. All others:

“Jack”
AMRAP 20: 
10 Push Press (115/83)
10 Kettlebell Swings (53/35) 
10 Box Jumps (24/20) – step down

Complex:

A. 3 deadlifts + 2 hang power cleans + 1 TnG power clean

Rest

B. Amrap 14

10/8 cal bike

8 box jump overs

6 t2b

4 burpee box jump over

Rest 1 min between rds

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Post class: NFT

75 pushups

75 barbell rows 95/63

50 ghd

500′ walking lunge

20.5 is here!

Join us for our final Friday Night Lights!

Team:

A. Teammate 1: snatch + hang snatch x 2 + 2 ohs ; to made in 14

– while teammate 2 performs: clean + hang clean x 2 + 2 front squats

Rest 2/3

B. Amrap 10 alt rds 1:1

10 thrusters 95/73

8 t2b

6 burpees

Rest 2-3

Amrap 7

50/40 cal bike

50 alt dB snatch

50 goblet squats

A1. Weighted pull-up 5-5-5-3-3-3-2-2

A2. Ring support hold – :10-:20 second holds (athlete specific)

A3. 8-10 ghd sit-ups / weighted sit-ups

– 20 minutes for your A supersets

B. Repeats

6 hang power clean

1 min row

Rest 2:30 x 4 rds

A. Hang SqT Clean x 2 + Push Jerk x 3 + Split Jerk; climb to heavy single for the day

B. Afap

50 double Unders

18 dB thrusters 50/35’s

20/16 cal bike

18 Russian kb swings

Rest 3 min x 3

*modify accordingly

**unbroken stations target