A.
Front Squat 3-3-3-3-3
B.
21 double-unders
15 hand release push-ups
9 squat clean thrusters 95/65
AMRAP 10 minutes

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Cora

A.
Snatch – continue to maximum
* Power’s don’t live here. 
B.
5 Rounds for Time
10 Toes to bar
10 Power Snatch 75/55
10 Wall Ball 30/20

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Father and son

A.
2 minute air bike for as many calories as possible
* No guts no glory
B.
5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow Ab-Mat sit-ups

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Eric, Joseph, Amy and Tuck

A.
2 Cleans + 2 Jerks – 20 minutes
* Not 2 C&J, but 2 Cleans and then 2 Jerks
* No Power Clean Zone 
* Time to get mean, put on your kill face. 
B.
20 minutes of handstand practice

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Community

I don’t recognize anyone, hair did, not sweating, what’s going on here?

A.
500m Row Time Trial 
* Strap in, turn up the music
B.
3 rounds for time of:
15 inverted burpees (supine to handstand)
1,000-m row
15 burpees over a hurdle
* Sub 850m ski, 1.5m bike, or 800m run

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Pep Talk

Small group training, it’s what we do. We cover and drill the fundamentals together.  You receive feedback individually on how you can move better or more efficiently.  Sometimes there’s a pep talk.  Come and get some.

A.
8 DB deadlifts – moderate
12 dips – ring, bar or bench
3 rounds, no time
B.
21-15-9 reps for time of:
Dumbbell clean and jerks
strict pull-ups
GHD sit-ups
Men: 35-lb. DBs
Women: 25-lb. DBs
* Ab-mat sit up sub for GHD
* If weighted keep on chest, don’t kip the sit up

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Hieu