*Reminder: The gym is only open between 5-7am today and then will be closed until Monday between 2-5pm.

Today is open gym format – come in and work whatever you like.

A. Front Squat – build to a heavy double.
(12 min.)

B. 21-18-15 reps for time of:
Thruster 42.5/30kg
Bar Facing Burpees

*Please don’t forget that your 16.4 scores need to be logged by 10am Tuesday.

Five rounds for reps:
Bench Press
Pull-ups
*Rest as necessary between rounds.

Due to 16.5 being held over the Easter long weekend, this will be our last big Saturday session. Please come on down and cheer on your fellow team mates if you’re available!

Rx’d
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

“Jackie”
For time:
Row 1000m
50 Thrusters 20/15kg
30 Pull-ups

10 sets: Clean Pull + Hang Clean + Jerk
*Build towards your heaviest effort by around the 7/8th set and then drop back by approx. 10% for the remainder.
*Rest as necessary between sets.

Three rounds for time of:
Run 800m
30 Wall Ball 10/6kg
30 Box Jumps 24/20″

EMOM x 20 min:
1. Back Squat 3 reps.
2. Dips (choose own reps)