Welcome Back

Nothing like a little Barbell work to get back into the swing of things. For the first portion, choose a weight that allows you to complete all of the reps unbroken. It doesn’t have to be these crazy fast reps but once the bar is taken off the rack the goal will be to go until the set is complete. 

3 Rounds
Row 30 cal
20 unbroken Back Squats (you choose the weight)
20 GHD Sit-Ups

21 Thrusters (95/65)
21 Pull-Ups
15 Thrusters
15 Pull-Ups
9 Thrusters
9 Pull-Ups

Performance Team
4 Sets
At a constant Heavy, the entire complex must be done without putting the bar down:
5 Deadlifts
5 Hang Power Cleans
5 Shoulder to Overhead
5 Back Squats

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