Skill/Strength:
Every 2:30 for 5 Rounds
Back Squat 1×4 at 80% 1RM
Back Squat 1×3 at 82% 1RM
Back Squat 1×3 at 85% 1RM
Back Squat 1×2 at 87% 1RM
Back Squat 1×2 at 90% 1RM
Metcon:
AMRAP 10
10/8 Row Calories
10 Shoulder to Overhead 50/35lb Dumbbells
10 Toes to bars
Accessory Work:
Every 2:30 for 5 Rounds
Bench Press 1×4 at 80% 1RM
Bench Press 1×3 at 82% 1RM
Bench Press 1×3 at 85% 1RM
Bench Press 1×2 at 87% 1RM
Bench Press 1×2 at 90% 1RM
Mobility:
3 min hamstring smash per side
3 min tricep smash per side
3 min glute smash per side
WOD
5:15AM-6:15AM
WOD
6:15AM-7:15AM
There are 2 past classes
Open Gym
7:15AM-8:15AM
WOD
8:15AM-9:15AM
WOD
9:15AM-10:15AM
Open Gym
10:15AM-11:30AM
WOD
11:30AM-12:30PM
WOD
12:30PM-1:30PM
Open Gym
1:30PM-3:15PM
WOD
3:30PM-4:30PM
WOD
4:30PM-5:30PM
WOD
5:30PM-6:30PM
WOD
6:30PM-7:30PM
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