9am- Karisa is back! She's a got a burner for you:

6 Rounds for time of:

400 meter med-ball run

14 Weighted step-ups

24 Mountain climbers

50 double unders

Scale as needed.

Bring a friend! Saturdays are always free.

Buy in: Pour some out for our missing comrade Chris Poole then hit a trainer with your best front double-biceps pose. Hold the pose until the trainer reciprocates. 

Rowling 5 frames. Mobilize.

Bench Press 7 sets of 3 progressive loading.

Assistance work: 

3x8 Bar Dips, Chin ups, Dangle press (barbell with dumbbells dangling off- its a thing, look into it).

Buy in: 8 reps Cat/Camel, birddog, hip thrusts on bench, side-lying bridges, captain morgan stretch.

Mobilize.

Deadlift: 7 sets of 3 reps progressive loading.

Finisher (for time):

21-15-9 

Deadlifts 95/135

Toes to Bar

Buy in: 10 reps band shoulder complex, band pull aparts, band no-money drill, band overhead squat.

5 reps Unloaded barbell snatch progression. 

Mobilize.

Progressively load snatch to prepare for workout.

Complete as many rounds as possible in 15 minutes of:

5 Power Snatches 75/135

3 Bar Muscle-ups (sub 1:1 pullups and dips)

Run 200 meters

Buy in: Tabata downdog progression. 10 reps- walking spiderman lunge, walking rdl, dumbbell external rotations, pullups, toes to bar.

Back Squat 2x5@40-50%, 2x5@60-70%, 2x5@80%, 3x3@80-90%

Finisher: Row 1000 meters for time