Arrive 10-15 minutes early to class to mobilize

 

 

 

 

 


Thursday, July 27 2017

Strength: Back Squat
5 Sets of 2 reps @ 90% 

WOD: 3RFT
400m Run
20 Goblet Squats 1.5/1
20 KB Swings 1.5/1
40 Sit-Ups 

L2: 35#/25#
L1: 25#/18#


Wednesday, July 26 2017

WOD: In Teams of 2, for time: 
1,000m Run
50 Wall Balls 20/14
50 Pull-Ups
50 Push-Ups
100/75 Cal Row or AB
50 Push-Ups
50 Pull-Ups
50 Wall Balls
1,000m Run 

*Divide the reps equally with one athlete working at a time. You must run as a team. 

L2: 40 reps
L1: 30 reps, 800m run


Tuesday, July 25 2017

Strength: Snatch Complex
7 Sets of 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Overhead Squat
*Increase weight each set 

10 Banded Hamstring Pull downs in between each set

WOD: Complete as many round and reps as possible in 4 minutes of: 
6 Power Snatches 95/65
24 Double-Unders
Rest 2 minutes, repeat for 3 sets


Monday, July 23 2017

Strength: 3 Position Clean
5 Sets of 1.1.1 @ 70% 

WOD: Every 10 seconds for 10 minutes, 
1 Clean + Jerk 115/75 

Rest 5 minutes
For Time: 
50 Cal Row or AB

If you fail to complete one C+J every 10 seconds, you must run a 200m penalty for everyone you miss after the WOD is completed. 

ADV: 135/95
L3: 95/65
L2: 75/55
L1: 55/35 (Every 20 seconds for 10 minutes)


Friday, July 21 2017

*No noon class today. We apologize for any inconvenience.*

Strength: Clean
2-2-2-2 @ 80% 

WOD: 3RFT
400m Run
12 Box Jump-Overs 24/20
8 Front Squats 155/105


Thursday, July 20 2017

Strength: 3 Sets:
6-8 Strict Pull-Ups 2111 Tempo
6-8 Strict Ring Dips 2311 Tempo
30m OH KB Carry 

WOD: For Time
50-40-30-20-10
Double-Unders
Sit-Ups
25-20-15-10-5
Pull-Ups

We will go over scaling options in class.


Wednesday, July 19 2017

Strength: Back Squat 22x2 Tempo
2-2-2-2 @ 85% 

WOD: Complete as many rounds and reps as possible in 12 minutes of: 
20 Back Squats 135/95 (NO Racks) 
200m Run 

L3: 115/75
L2: 95/65
L1: 75/55


Tuesday, July 18 2017

Strength: Pause Jerk
3-3-3-3-3 @ 70% of C+J
Pause for 3 seconds in the dip position 

WOD: 2RFT
20 Clean + Jerks 135/95
40 Burpees 

L3: 115/75
L2: 95/65
L1: 75/55


Monday, July 17 2017

Strength: Overhead Squat
3-3-3-3-3 

WOD: 3RFT
50 Double-Unders
400m Run
30 Wall Balls 20/14
20 Deadlifts 225/155
5 Muscle-Ups 

L3: 10 Ring Dips, 205/145
L2: Banded Ring Dips, 185/135
L1: Banded Ring Dips, 135/95


Saturday, July 15 2017

Class Hours: 
9:00am- Fundraiser WOD – BYOB & BYF (Bring your friends!)
10:00 a.m. – Open Gym
Box closes at 11:00 a.m.

Join us tomorrow, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is free to all members & non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am. Checks can be made payable to Jose Yarzebski.

WOD: In Teams of 2, complete 2 rounds for time:
204 Double-Unders
50 Power Cleans 135/95
40 Box Jump-Overs 24/20
30 Burpees
20 Pull-Ups
10 Thrusters 

L3: 115/75
L2: 95/65
L1: 75/55


Friday, July 14 2017

Join us Saturday, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is free to all members & non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am. Checks can be made payable to Jose Yarzebski.

Strength: Front Squat
Every 2 minutes for 16 minutes
Set 1: 5 reps @ 70% 
Set 2: 5 Reps @ 75% 
Set 3: 4 Reps @ 80% 
Set 4: 3 Rep @ 85% 
Set 5: 1 Rep @ 90%
Set 6: 1 Rep @ 95% 
Set 7: 1 Rep @ 100%
Set 8: 1 Rep @ 102%

WOD: 4RFT
10 Pull-Ups
10 Hang Power Clean + Jerk 115/75
10 Box Jumps 24/20 

L3: 95/65
L2: 75/55
L1: 55/35


Thursday, July 13 2017

Join us Saturday, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is Free to all members & Non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am

Strength: Segmented Deadlift
3-3-3-3 @ 70% 
Tempo 31x31

WOD: For Time
21 Deadlift 225/155
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run 

Rest 2 minutes 

Then 3 rounds not for time:
200m Run
20 Russian Twists
10 Air Squats 

L3: 205/135
L2: 165/115
L1: 135/95


Wednesday, July 12 2017

Join us Saturday, July 15th for Our Pan-Mass Challenge Fundraiser WOD! This is Free to all members & Non-members. There will be a jar for donations to help Coach Jose raise money for his ride. 100% of all donations go to the Dana-Farber Cancer Institution. We will kick things off at 9:00am. 

Strength: 3 sets of: 
8 per side. Single Leg Weighted Good Mornings with a Barbell (you choose the weight) 
12 Single Arm Turkish Sit-Ups
3 DB Strict Press + 3 Push Jerks 

WOD: EMOM 21
Min 1: 200m Row
Min 2: 8 Thrusters 115/75
Min 3: 8 Bar Over Burpees 

L3: 95/65
L2: 75/55
L1: 55/35


Tuesday, July 11 2017

Strength: Back Squat 

WOD: Complete as many rounds and reps as possible in 18 minutes of: 10 Toes to Bar
20 Goblet Lunges 1.5/1
30 Double-Unders

L3: 20 Double-Unders
L2: 60 singles, 35#/25
L1: 60 singles, 25#/18#


Monday, July 10 2017

Strength: Clean + Jerk 

WOD: 4RFT
400m Run
12 Wall Balls 20/14
12 Pull-Ups 

Accessory Work: 3 Sets
6-8 Weighted Pull-Ups
10-12 Weighted V-Ups 

L2: 14/10
L1: 10/6


Friday, July 7 2017

Morning Classes: 6:30 & 7:30am only

Strength: Segmented Deadlift
Tempo 31x31

We will be retesting our Nutrition Challenge benchmark workout today. 

WOD: For Time
30 Push Press 95/65
40 Box Jump-Overs 24/20
50 KB Swings 1.5/1
40 Box Jump-Overs
30 Push Press

L3: 75/55
L2: 65/45
L1: 55/35


Thursday, July 6 2017

Strength: Clean + Jerk 

WOD: EMOM 10
3 Power Cleans 155/105
7 Toes to Bar
(Both in the same minute)

Rest 2 minutes 

EMOM 10
5 Hang Power Cleans 135/95
5 Bar Over Burpees
(Both in the same minute)

L3: 135/95
L2: 115/75
L1: 95/65


Wednesday, July 5 2017
**Nutrition winners will be announced tomorrow afternoon.

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
250m Row
10 KB Swings 2/1.5

Rest 1 minute

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Wall Balls 20/14
20 OH Lunges with Medball 

Rest 1 minute

WOD: Complete as many rounds and reps as possible in 10 minutes of: 
10 Push-Ups
50 Double-Unders

Scaling options will be posted during class

Cash Out: 60 Russian Twists


Friday, June 30 2017

Strength: Back Squat 

WOD: 3RFT
400m Run
50 Double-Unders
15 Overhead Squats 95/65


Thursday, June 29 2017

Strength: Power Snatch + Hang Squat 

Level 1&2: 3 Position Snatch 

WOD: For Time
30 Power Snatches 75/55
600m Run
20 Power Snatches
400m Run
10 Power Snatches
200m Run 

L3: 65/45
L2: 55/35
L1: 45/25


Wednesday, June 28 2017

Strength: Front Squat

WOD: For Time
21-18-15-12-9-6-3
Kettlebell Swings 1.5/1
Thrusters 75/55
Pull-Ups 

L2: 65/45, 35#/25#
L1: 55/35, 25#/18#, 21-15-9-6-3 reps


Tuesday, June 27 2017

Skill: Muscle-Up

WOD: In teams of four, complete as many reps as possible of the following circuit in 24 minutes:
Min 1: Push-Ups
Min 2: Step-Ups 24/20
Min 3: Front Rack KB Squats
Min 4: 200m Run


Monday, June 26 2017

Strength: Every 2 minutes for 8 minutes:
Clean + Jerk 

WOD: Complete as many rounds and reps as possible in 10 minutes of:
30 Power Cleans 95/65
30 Toes to Bar 

L3: 75/55
L2: 65/45
L1: 55/35

Accessory Work: 3 Sets
8 Glute Ham Raises
8 Scap Pull-Ups
20 Russian Twist


Saturday, June 24 2017

WOD: For Time
2K Row
200 Double-unders
2 Mile Run 

L3: 120 Double-unders
L2: 300 singles, 
L1: 1K row, 200 Singles, 1 mile run


Friday, June 23 2017

Strength: Clean + Jerk 

WOD: 3RFT
12 Ring Dips
12 Reverse Alternating Lunges 115/75
12 Push-Ups 

L3: 95/65
L2: 75/55
L1: 55/35


Thursday, June 22 2017

WOD: Every minute, on the minute, for 24 minutes (8 sets):
Minute 1 – 10 Box Jumps 24/20
(if you can’t get 10, work through the whole period and get as many as possible)
Minute 2 – 12 Push Jerks 135/95 lbs
Minute 3 – 10 Burpees Over the Barbell 

L3: 115/75
L2: 95/65
L1: 55/35


Wednesday, June 21 2017

Strength: Every 2 minutes, for 8minutes (4 sets):
Back Squat x 3 reps
Then..

Every minute on the minute, for 6 minutes (6 sets):
30 Unbroken Double-Unders  
*if you don’t have double unders 30-45 seconds of double-under practice. 

WOD: For Time
1,000m Row
50 Wall Balls 20/14
50 Pull-ups
50 Wall Balls
1,000m Row

L1: 30 Wall Balls, 30 Pull-ups


Tuesday, June 20 2017

Strength: Stiff legged Deadlift

WOD: In teams of 2, 3 rounds for time
40 Front Squats 135/95
20 Toes to Bar
into..
3 rounds for time:
40 Deadlifts 135/95
200m Farmers Carry (each. one partner goes then the other one. Once you’ve completed 400m you go back to the wall ball) 

L3: 115/75
L2: 95/65
L1: 75/55


Monday, June 19 2017

Strength: 4 Sets of
Walking DB Lunges x 20 reps
Rest 1 min
Max strict pull-ups
Rest 1 min
Handstand walk 10m or assisted Handstand walk

WOD: Complete as many rounds and reps as possible in 5 minutes of: 
5 Power Cleans 135/95
10 HSPU
Rest 2 minutes then repeat


Saturday, June 17 2017

Class Times: 9&10am

WOD: “Helen”
3 Rounds for time of: 
Run 400 Meters
21 Kettlebell swings 1.5/1
12 pull ups


Friday, June 16 2017

Strength: TBA

WOD: 2RFT
400m Run
12 Ring Push-Ups
12 Power Power Snatches 95/65

L3: 75/55
L2: 65/45
L1: 55/35


Thursday, June 15 2017

Strength: Snatch 

WOD: 3RFT
400m Run
40 Double-Unders
20 Alternating Reverse Lunges with Kettbells 1.5/1

L2: 1 minute of double-under practice, 35#/25#
L1: 80 singles, 25#/18#


Wednesday, June 14 2017

Strength: Clean 

WOD: For Time
1,000m Run
60 Front Squat 115/75
30 Burpee Box Jump-Overs 24/20 

L3: 95/65
L2: 75/55
L1: 65/45


Tuesday, June 13 2017

Strength: Back Squat 

WOD: For Time
30 Deadlifts 185/135
30 Thrusterrs 95/65
30 Pull-Ups
•One Bar
L3: 155/105, 75/55
L2: 135/95. 65/45, Banded Pull-Ups
L1: 115/75, 55/35, Ring Rows


Saturday, June 10 2017

Core: TBA

WOD: Conga Line format in teams of 2-3: Three rounds for time
500m Row
400m Run
20 Toes to Bar


Friday, June 9 2017

Strength: Clean

WOD: EMOM 12
3 Power Cleans 155/105
3 Front Squats 155/105
3 Push Jerks 155/105
*Run 400m for every round you fail to complete

L3: 135/95
L2: 115/75
L1: 75/45


Thursday, June 8 2017

Strength: Snatch

WOD: 10 RFT
3 Power Snatches 135/95
200m Run 

L3: 115/75
L2: 95/65
L1: 75/55


Wednesday, June 7 2017

Strength: Split Jerk 

WOD: In teams of 2, 5 rounds for time:
40/30 Cal Row
36 DB Single Arm Push Jerk 50/35
32 Pistols
28 Burpee Jump onto Plate (45)

L2: 35/18, goblet lunges, 30/20 cal
L1: 25/15, goblet lunges 20/15 cal


Tuesday, June 6 2017

Skill: Bounding Box-Jumps

Strength: Deadlift 

WOD: For Time
10.9.8.7…...1
Deadlift 185/135
Box Jumps 24/20 

L3: 165/115
L2: 135/95
L1: 95/65 

Accessory work: 3 sets

45 second Ring Plank
8 Glute Ham Raises
10 single leg lateral jumps


Monday, June 5 2017

Strength: Front Squat 

WOD: 4RFT
60 Double-Unders
40 Wall Balls 20/14
20 Pull-Ups

L2: 100 singles, 14/10
L1: 100 singles, 10/6


Saturday, June 3 2017

Strength: Core

WOD: EMOM 21
Min 1: 10 Goblet Lunges 2/1.5
Min 2: 12/10 Cal Row
Min 3: 6 Box Jump-Overs 24/20 

L2: 1.5/1, 10/8 cal
L1: 35/25, 10/8 cal


Friday, June 2 2017

Strength: Split Jerk 

WOD: For Time
21 shoulder to overhead
200m Run
15 shoulder to overhead
400m Run
9 shoulder to overhead
600m Run 

Loading:
Rx: 135/95, 155/105, 185/135
L3: 115/75, 135/95, 155/105
L2: 95/65, 115/75, 135/95
L1: 75/45, 95/65, 115/55


Thursday, June 1 2017

Strength: Back Squat 

WOD: Complete as many rounds and reps as possible in 15 minutes of: 
4 Ring Dips
8 Chest to Bar Pull-Ups
12 Pistols 

L3: Chin over bar pull-ups, assisted pistols
L2: Banded ring dips/ pull-ups, reverse goblet lunges
L1: Banded ring dips/ ring rows, reverse lunges


Wednesday, May 31 2017

Strength: With a partner
0-5 Minutes- Max Bear complex-es- 1 for 1 (135,95)
5-7 Minutes Rest
7-11 Minutes Max BC (155,105)
11-13 Minutes Rest
13-16 Minutes Max BC
(185,115)
16-18 Minutes Rest
18-20 Minutes Max BC (205,135)

L3: 115,75 +20/10lbs each round
L2: 95,55 +20/10lbs each
L1: 75,35 +10/5lbs

WOD: In teams of 2, For Time
200 Double Unders
100 Wallballs
50 Handstand Push-ups
100 Wallballs
200 Double Unders

The Rules
While one partner is working the other partner is completing a static hold.
Double Unders- Partner hangs from the pull-up bar
Wallballs- Partner holds Wall Sit
Handstand Push-ups- Partner holds high plank

Level 2- 100 Push-up/100 Double Unders
Level 1- 50 Push-ups/200 Singles


Tuesday, May 30 2017

Strength: Clean

WOD: 5 RFT
400m run
4 Squat Cleans 135/95
6 Toes to Bar
8 Burpees 

L3: 115/75
L2: 95/65
L1: 75/55


Saturday, May 27 2017

Class Times: 9:00 & 10:00am

WOD: "Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it


Friday, May 26 2017

Strength:Clean 

WOD: For Time
15-12-9-6-3
Deadlift 275/185
Toes to Bar 

L3: 225/155
L2: 185/135
L1: 135/95


Thursday, May 25 2017

Strength: Front Squat 

WOD: Every 4 minutes for 12 minutes complete: 
30 KB Push Press 1.5/1
20 KB Swings 1.5/1
20 Box Jumps 24/20

L2: 15 Reps
L1.5: 12 reps
L1: 12 reps 

Accessory: 10 sets
200m Row


Wednesday, May 24 2017

Strength: Push Press

WOD: 5 RFT
20 Walking Lunges
10 HR Push-ups
20 Sit-ups
10 HR Push-ups
20 Air Squats
10 HR Push-ups 

L2: 3 rounds, 5 push-ups
L1: 3 rounds 5 push-ups


Tuesday, May 23 2017

Skill: Ring Row Hold
3 sets: 30-45 second static hold at the top of the ring row
Rest 1 minute between sets

WOD: In Teams of 2, For Time:
600m Row
40 Back Squats 185/125 (taken from the floor) 
40 Chest to Bar Pull-Ups
rest 2 minutes
600m Row
40 Front Squats 155/105
40 Chest to Bar Pull-Ups
rest 2 minutes
600m Row
40 Overhead Squats 135/95
40 Chest to Bar Pull-Ups 

L3: 155/105, 135/95, 115/75
L2: 135/95, 115/75, 95/65, chin over bar
L1: 95/65, 75/55, 65/45, chin over bar


Monday, May 22 2017

If you have not completed the Nutrition Challenge benchmark yet you will be allowed to do so Thursday. Please don’t forget to take your before photos. 

Skill: Dual KB Box Squat
3 Sets of 12-16 reps 2111 Tempo (movement starts in the bottom position, adjust the box to 90 degrees) 

Strength: Push jerk 

WOD: 3RFT
60 Double-Unders
15 Hang Power Cleans 155/105
20 Bar Over Burpees
L3: 135/95
L2: 115/75, 30 Double-Under
L1: 95/65, 100 singles


Saturday, May 20 2017

Core: TBA

WOD: 3RFT
12 Power Cleans 135/95
12 Ring Dips
400m Run


Friday, May 19 2017

Nutrition Challenge benchmark workout along with 1K row

Strength: Front Squat 

WOD: For Time
30 Push Press 95/65
40 Box Jump-Overs 24/20
50 KB Swings 1.5/1
40 Box Jump-Overs
30 Push Press 

L3: 75/55
L2: 65/45
L1: 55/35


**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th ****

Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

Thursday, May 18 2017

Skill: 3 Sets
10 Back Extensions
20 Hollow Rocks
10 Single leg Split Squats
10 Single Leg Romanian Deadlifts 

 WOD: 3 Rounds against a 3-minute running clock:
500m Row
Max Wall Balls 20/14
Rest 3 minutes between rounds
L2: 14/10
L1: 10/6


**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th ****

Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

 

Wednesday, May 17 2017

Strength: Push Press+ Push Jerks 

WOD: For Time
1 Mile Run into.. 
3 rounds of: 
15 Front Squats 95/65
12 Hang Power Snatches
9 Toes to Bar
then..
1 mile run 

L3: 75/55
L2: 65/45
L1: 55/35, 800m run

 

 


Tuesday, May 16 2017

**** NUTRITION CHALLENGE START DATE CHANGED. SATURDAY, MAY 20th **** Many have asked if we could move the start date of the challenge so that everyone could enjoy Fourth of July weekend guilt free and get weigh ins and benchmarks done before the BBQs and travel begins. With that being said, the Nutrition Challenge will begin THIS SATURDAY, MAY 20th and run to July 1st! Last day for sign ups will FRIDAY by 12:00 P.M. For those signed up I will send Nutrition Challenge Packet Wednesday evening. Benchmark workouts will be done in all classes on Friday. Please let me know if you have any questions!

Strength: Power Clean + Hang Squat Clean 

WOD: Complete as many rounds and reps as possible in 20 minutes of: 
5 Clean + Jerks 115/75
200m Run
5 Bar Over Burpees
200m Run 

L3: 95/65
L2: 75/55
L1: 65/45, 20 minutes


Monday, May 16 2017

Sign up for our Nutrition Challenge! Thursday is the last day to sign up! The cost is $20 and $25 for non-members. 

Skill: Strict Pull-Ups
3 sets of: 
AMRAP 30 seconds max reps, rest 90 seconds

Strength: 1RM Back Squat or 95% for a single (20 minutes) 

WOD: For Time
21-15-9
Deadlift 225/155
Pull-Ups
L3: 205/135
L2: 185/125, banded pull-ups
L1: 115/75, banded pull-ups or ring rows


Friday, May 13 2017

Strength: Front Squat

WOD: Complete as many rounds and reps as possible in 6 minutes of: 
250m Row
5 Strict HSPU
10 Thrusters 95/65

Rest 6 minutes

Complete as many rounds and reps as possible in 6 minutes of:
20/15 Hand release push-ups
10 Pull-ups 

L2: kipping HSPU, singles x 2,75/55, banded pull-ups
L1: seated DB press, singles x 2, 65/45


Thursday, May 12 2017

Strength: Clean 

WOD: 4 Sets
60 Double-Unders
12 unbroken Deadlifts
10 Dumbbell Push Press
30m OH Dumbbell Carry
45 sec forearm plank


Wednesday, May 11 2017

Strength: 2 sets of
Dual KB front rack hold 30 seconds
30 seconds hollow rock
3 wall walks 

WOD: “BaseLine”
5RFT
400m Run
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats
Rest 3 minutes between rounds


Tuesday, May 10 2017

Nutrition Challenge starts May 21st! The sign up sheet is at the front desk.

Strength: Push Press + Push Jerk 

WOD: Complete as many rounds and reps as possible in 14 minutes of: 
15 Bar Over Burpees
10 Front Squat 135/95
5/3 Muscle-Ups

L2: 115/75, 10 Ring Dips
L1: 95/65, 10 Ring Dips

Accessory Work: 3 Sets
10 Back Extensions
40 sec Ring Plank
30m OH KB carry


Monday, May 8 2017

WOD: In Teams of 2 for max reps, complete 2 rounds of: 
In 5 minutes
400m Run
Then as a team AMRAP
Toes to Bar

Rest 1 minute

In 5 minutes
400m Run
Then as a team AMRAP
Squat Cleans 155/105 

Rest 1 minute

In 5 minutes
400m Run
Then as a team AMRAP
Box Jumps 30/24 

Rest 1 minute

L3: 135/95
L2: 115/75
L1: 95/65