Practice rope climbs! 5 rep max push press. 5 Rounds: 6 Hand Stand Push Ups (HSPU) 12 Deadlifts 225/135 21 Sit-ups

So… Max weighted Pull-up for 3 reps 15 min AMRAP 12 Thrusters 95lb/65lb 21 20″/16″ high vertical jump

4 Stair Climbs 50 Push-ups 50 Push-Press 115/75 2 Stair Climbs

Practice Overhead Squats 7 Rounds 7 of each: Push-ups KB Swings 55/35 DB Power Cleans 50/30 Medicine Ball Sit-Ups 20/14 Front Squat 135/95    

3 Rep Max Thruster 4 Rounds 10 KTE 20 Sumo Deadlift High Pull 20 Jumping Lunges

Men/Women Cap: 25 Minutes Advanced 100 Push-ups 200 Sit-ups 300 Squats Intermediate 75 Push-Ups 150 Sit-ups 225 Squats Beginner 50 Push-ups 100 Sit-ups 150 Squats

First Intrepid Gym would like to do its first ever call out to Melissa and the 10 burpees she owes. Second, Steve’s 48″ jump today was sick! Saturday HIIT: 12 minute workout Reps: A 170/I 120/B 90 35 Deadlifts 185/95 50 Pull-ups/Ring Rows 60 Wall-balls Push-ups

Teams of 2 or 3. 3 Rounds of: 20 Box Jumps (others hold the plank) 20 Push-ups (wall sit) 10 Burpees (Over head plate hold)  

Men/Women 400 M Run to 6 Floor Stair Climb 50 Pull-ups 150 Squats 800 M Run

Practice Cleans Clean 5 X 3, build up to 3 rep max. Men 21-15-9 KB Swings 55 1-arm Snatch 50 Women 31-25-19 KB Swings 25 1-arm Snatch 20