Open Gym time change sorry for the inconvenience. Post if coming.

Amrap 7min
- 15reps KB swing (24/16-12)
- 15reps abmat sit up
- 10reps Goblet squat

OTM Fun!
8:00 x Row 15/12 cals
7:00 x Ski 15/12 cals
6:00 x Bike 15/12 cals
5:00 x Double Under 60 reps

Running Mechanics
A march
A skip
Ladder - high knees .05 curve 60% RPE run
Ladder - in, in, out - 0.02/ SL Pulls
Ladder - Lateral High knees R/L 0.04 curve 80% RPE run
Broad Jumps - 0.02/ SL Pulls
10mins

6 partnerships, 2 ppl per, each partnership will share :
1 KB (for 2 handed swings)
1 BB (for OV standing press)
1 TRX

EACH PARTNER WILL TRY TO COMPLETE :
100 KB swings
100 OV BB press
100/ TRX Side Knee Ins
100 TRX Row
100 Ab Mat MB Sit Ups

Every 5 mins trainer will interrupt you ...

2 ppl at a time, once first pair is at CURVE next pair will begin ...
3 Burpees (GET SOME AIR PEOPLE!)
.03 SPRINT
3 MB Chest Slams (nothing less than 25lbs)
3 Plyo PU (STRICT if NEED BE)
... then CARRY ON!!! Values & distances subject to change according to trainer mood.... :D

40 mins

3 x 500m run (rest 50s between each)
Rest 4 min
5 x 100m run (rest 20s between each)
Rest 4 min
3 x 400m run (rest 40s between each)
Rest 4 min
5 x 100m run (rest 20s between each)
Rest 4 min
3 x 300m run (rest 30s between each)

Penkkipunnerrus 4x8x65-75%
Pystypunnerrus 3-5x8-12
Ojentajapunnerrus otsalta 3x10
Hauiskääntö 3x10
Istumaannousu 3 x "max toistot"

Penkkipunnerrus 4x8x65-75%
Pystypunnerrus 3-5x8-12
Ojentajapunnerrus otsalta 3x10
Hauiskääntö 3x10
Istumaannousu 3 x "max toistot"

Penkkipunnerrus 4x8x65-75%
Pystypunnerrus 3-5x8-12
Ojentajapunnerrus otsalta 3x10
Hauiskääntö 3x10
Istumaannousu 3 x "max toistot"

Jalkakyykky 4x8x65-75%
Maastaveto suorinjaloin 3-5x10-15
Jalkanostot tasapenkillä 3x"max toistot"
Etuheilautus kahvakuulalla 3x20-30

A: 15' to find 1RM
Push Press

B: EMOM 5'
Push Jerk

C: AMRAP 7'
30 DU
15 OH Squat