Dan Broughton

Sumo Deadlift 5-5-5 (add 5-10 lb from last week) then.. AMRAP 16 minutes: 40 double unders 20 push ups 10 ring dips

Front Squat 3-3-3 (add 5-10 from last week) Every 3 minutes for 15 minutes: 12 KB swings 53/36 12 front squats 95/65 12 DB front rack reverse lunge 35/20 *rest in remaining time

For time: 21 deadlifts 225/155 400 m run 18 deadlifts 400 m run 15 deadlifts 400 m run 12 deadlifts 400 m run

Strict Press 5-5-5 (add 5-10 lb from last week) AMRAP 20: 30 Overhead squats 115/85 20 box jump overs 24/20 30 toes to bar 30/25  cal row

Come join us for Open Gym today from 10-noon! We will see you then!

Teams of 3 AMRAP 25: 40 Chest to Bar Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters Round 1 95/65 Round 2 115/80 Round 3 135/95 Round 4 155/105 Round 5 85/135 (AMRAP in time remaining)

For time: 21 snatches 75/55 42 push ups 15 snatches 75/55 30 push ups 9 snatches 75/55 18 push ups

Box Squats 5-5-5-5-5 (increasing height) then: 3 rounds for max reps of: 1 minute burpees 1 minute wall balls 20/14 1 minute deadlifts 115/85 1 minute med ball sit ups 20/14 1 minute hang power cleans 115/85 1 minute rest

Sumo Deadlift 5-5-5 (add 5-10 lbs from last week) then.. 3 rounds for time: 30/25 calorie row 15 box jump overs 24/20 7 burpee pull ups

Front Squat 3-3-3 (add 5-10 lbs from last week) then.. AMRAP 6 minutes of: 50 m Waiter Walk (left arm) 53/35 50 m Waiter Walk (right arm) 53/35 15 sit ups 15 good mornings 95/65