GROUP WARM-UP
3 x :30 empty barbell shoulder press/:15 rest
3 x :30 burpees/:15 rest
3 x :30 kipping beat swings or PVC pass-throughs/:15 rest
*Move with quality not for max reps

METCON
For time:
21-15-9 reps of:
Shoulder to overhead Rx 135/95 M55+105/70
Toes to bar
*6 minute time cap

Rest 6 minutes

20 Bar-facing burpees
5 Rope climbs
20 Bar-facing burpees
3 Rope climbs
20 B
1 Rope climb
*12 minute time cap

ALTERNATE METCON
21-15-9 reps of:
Push press
Abmat sit-ups
*6 minute time cap

Rest 6 minutes

3 rounds of:
15 burpees
8 ring rows
*12 minute time cap

MIDLINE
3 sets of:
15 abmat sit ups
:15 hollow hold
:15 plank hold
15 abmat sit ups
:15 hollow hold
:15 plank hold

HAPPY BIRTHDAY TO ALLI HAMILTON & KRISTIN UPWOOD! 

Structure grads: don’t forget about our group workout this Saturday at 10 AM with Rob! Sign-up at the gym (event whiteboard on the main gym floor)