Team

A. Amrap 10

3 synchro bar lateral burpees (face bar opposite sides for jump over)

200m c2 bike each (d8)

10 c&J (total) 135/93

Rest / recovery

B. 4 rds afap

30 db bench 50/35’s

45 t2b

60 double unders (each)

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Post class flush

1 min runner @70%

2 min c2 bike @60%

X 3-5 rds

Announcement:

1. Our 11th year celebration get together is tomorrow night at 5p, @ Fuse Bistro. See FB event page. Join us!

2. Sunday: 9:30a weightlifting + 10:30 fitness is back.

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Team

A. Amrap 18

50/40 cal row

25 synchro wb Abmat sit-ups

12 wall walks

B. Amrap 11 – 1:1 alt

6 c2b / pull-ups etc

9 kb swings 70/53

12 alt goblet lunges

30 single unders

Team Saturday

A.Deadlift + Clean Pull + TnG Power Clean + High Hang Power Clean + Low Hang Power Clean + TnG Power Clean ; to max in 16 min

B. Afap

100/80 cal c2 bike

40 synchro alt DB snatches 50/35
50 t2b
40 synchro alt db c&j
50 c2b / pull-ups
40 synchro alt db oh lunge (swap arms every 10 reps)

#teamsaturday

A. 4 cleans + 3 front squats + 2 shoulder to OH ; max in 16 min

B. Amrap 18

30/25 cal c2b

20 pull-ups (c2b for tea capable)

10 synchro burpee plate hops (synchro ground and on top of plate)

50 double unders each

A. Power Clean + Jerk ; to heavy single in 14 min

B. Amrap 19

600m row (300/300)

50 DU each / single

40 alt db clean and jerk 50/35

10 wall walks

Team

A. Amrap 19

1500m c2 bike (rotate every 300m)

30 db thrusters 50/35

10 wall walks

14 db synchro snatch 50/35

Rest 2-3 min

B. Amrap 11

1:1 alt

6 hang power cleans 135/93

5 bar lateral burpees

25 double unders