Friday Night Lights...

"Jail"
3-6-9-12-15-18-21
HR Push Ups
Toes to Bar
*run 100m after every round

Front Rack Lunges
3x10, across

Upper-Body Accessory Work

Last Week of The Open!

"The Orange"
4 x AMRAP 3
4 Lateral Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes

"Wanna Take a Ride"
EMOM 20
1 - 15/12 Cal Bike
2- 20 Plate Deadbug Crunch
3 - 10 Push Up + 4 Plank Taps
4 - 20 Plate GTOH
5 - Rest

"New One"
AMRAP 20
45 Double Unders
300 Meter Row
15 Toes to Bar
5 Front Squats