7min AMRAP

The Last Starfighter

Bench Press MAX reps @ 65% 1RM MAX reps @ 55% 1RM MAX reps @ 45% 1RM AMRAP 7 Minutes 1 Rope Climb 15′ 9 Thrusters (115/75) Announcement: The 5:30am & 6:30am classes this coming Friday is cancelled. The rest of the classes goes on as regularly scheduled.

Leisure Suit Larry

Warm-up 3x 1 rope climb 10 tuck jumps [Watch Demo] Strength (25 Minutes) (work with bands to scale, no kipping) 3 Sets max reps Strict Pull-ups 3 Sets max reps Strict pull-ups (25) 3 Sets max reps Strict pull-ups (35) METCON AMRAP 7 minutes 25 Situps 20 DU’s 15 Burpees

Mega-Montage

Warm-up 3X 15m walking lunge 15m bear crawl 15m crab walk 1min. plank hold 3-3-3-3-3-3-3-3 Power Clean and Push Press [you can drop to reset on the triples, but no rest] METCON AMRAP 7 Minutes 5 Ring Dips 5 Power Snatch (95/65)

Hill Country Hangover

AMRAP 7 minutes 12 Deadlifts (245)(165) 24 Wallball (20)(14) Rest 3 minutes AMRAP 7 minutes 12 Hang Power Cleans (135)(95) 24 DUs