9am Ryen runs the show. Studies show working out in the same room as Ryen will put 20# on your squat.

10:15 Yoga with Abby. Restore those beatdown muscles.

Buy In: 12 reps- PVC Shoulder Complex using a BAND, bridges, side-lying bridges, toes to bar, ghd sit-ups (special thanks to Michael Gween for fixing the pad on one of the GHD's).

Bench Press 1x5@65%,1x5@75%,3setsx4reps@85%

In 10 minutes complete as many rounds as possible of:

5 Deadlifts 115/185

7 Push Ups

9 Box Jumps/Step Ups

Buy In: Salute the flag. Run the Crye-Leike loop.

For time:

"Jackie"

Row 1000 meters

50 Thrusters at 45#

30 Pullups

post time to Wodify and talk sh!* in comments.

Buy In: 3 mobilizations from the squatting poster. Don't forget to smash your triceps on the barbell.

Squat clean 5 reps@60%,5 reps@70%,3 reps@80%,1 rep@85%,1 rep@90%,1rep@95%,1 rep max (3 attempts at 100-plus %)

then for time:

Front Squat from the rack:20reps@85%

post stoked factor to comments.

Buy In: Run 400 meters. 

Mobility: 3 mobs from the overhead pressing poster.

For time:

Run 800 meters

21 Strict Handstand Push Ups (hands and head should be same level otherwise you are scaling- sub as needed)

Run 400 meters

15 Push Press@85% of 1 Rep Thruster Max

Run 200 meters

20 meters handstand walk

post time to comments.