Coach Blake

Weightlifting:
1 Push Jerk + 1 Split Jerk
Build to a max for the complex.
then 95% and 90%

Metcon (AMRAP – Rounds and Reps)
AMRAP16
400m Run
20 KB Shoulder to Overhead (53/35#) CRX – 70/53#
10 Chest To Bar Pullups
5 Bar Muscle Ups
SX – 20 Pullups in place of C2B + BMU
400m Run = 4 reps for scoring.

After Party:
2 Rounds
:30R/L Banded Lat Stretch
30 V-Ups

Weightlifting:
Back Rack Lunge (EMOM12)
EMOM12 (Build)
Odd – 3R/3L Lunges
Even – 3R/3L Windmills

Metcon (Time)
21-15-9
Cal Row
Burpee Box Jump Overs (24/20″)
Toes To Bar

Congrats and best of luck to Jon Minenna on his Wedding Day! 

8am Endurance 

9am Barbell Club

10am-12pm Open Gym

This is the ONLY thing you are doing today. Hit it with the highest possible intensity.

Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#

After Party:
30 Reps of:
Tuck/Pike/Straddle

Weightlifting:
Deadlift (21-15-9 AHAP)
Rest 2 minutes between sets.

Metcon (Time)
Partner Relay
4 Rounds Each
15/12 Cal Assault Bike
15 Wall Balls (20/14#)
5 Bench Press (185/115#)