DONT FORGET: Camp Barnabas is this Saturday at 9am - click on the link below to register! Your choice of a 5k Run and/or the Partner WOD. 15 minute AMRAP 2 Muscle Ups (Bar or Ring) 4 HSPU 8 KB Swings 70/53 Scaled/Modify: 2 C2B Pull Ups & 4 Hand Release Push Ups

400m Run (together) 50 Med Ball Cleans 20/14 30 Burpees over SandBag 50 Front Rack SandBag Lunge 50/35 30 Power Cleans 135/95 50 Calorie Row 30 STOH 135/95 50 Ball Slams 50/35 30 Med Ball Partner Sit Ups 400m Run (together) TIME CAP: 30 minutes

Gymnastics Tabata: 12 Rounds Plated Flutter Kicks (Hollow Body Position) Metcon "GraceFul" 30 Clean & Jerks #135/95 *Every Drop 5 Bar Facing Burpees 50 Double Unders

It is our CO-Owner and Gym Dad's Birthday! Thanks Pops for all you do for us here! It doesn't go unnoticed. We wouldn't be where we are without you! If you see Michael Phelan this week be sure and say Happy Birthday! Metcon (Time) 4 RFT 200m Farmer Carry #53/35 70 Air Squats 35 Push Ups

Strength Push Press (5-5-3-3-1-1 Record Heaviest Set) Metcon 50 Cal Assault 40 Box Jump Overs 24/20 30 Pull Ups Rx+ C2B

Metcon 8 Rounds Every 2 Min 7 TNG Power Snatch #115/75 200m Sprint (Sub 50 sec) Rx+ #135/95

Strength Hang Clean (Work up to a Heavy Double ) Metcon 8 Min AMRAP 10 DB Dead Lift #45/25 10 DB Hang Clean 10 DB Front Squat

5 minute AMRAP Partner A Pull Up Bar Hang Partner B 20 Wall Balls 20/14 Then switch 2 minute REST 5 minute AMRAP Partner A OVH Plate Hold 45/25 Partner B 12 Hang Cleans 115/75 2 minute REST 5 minute AMRAP Partner A Plank Hold Partner B 20 KB Swings 53/35

Strength Sumo Deadlift (6x3 Find a Heavy set of 3 (88-92%)) Metcon 4-8-12-16-20 STOH #135/95 Box Jumps 24/20 C2B Time Cap 16 Min

Metcon (AMRAP - Rounds and Reps) 25 Min AMRAP 20 Push Ups 30 Sit Ups 20 Cal Row NO GHD Sit ups or Scaling AbMat Sit Ups