Its official. Summer is here! Our goal till Christmas is to build capacity at bigger loads with shorter rest periods. Having a game plan to the task ahead, knowing your achievable rep range and controlling your movement and breathing so you don’t burn out too quickly, wasting time pointlessly slugging water or leaning on the chalk bucket while precious seconds are ticking over. Be precise. Don’t cut corners and you will mature quickly in this difficult but amazing sport..

Strength 

EMOM 15

5 Overhead Squat

5 SDHP

5 Thruster

*build over the 5 rounds

WOD

” Air Force “

20 Thruster (42.5/25)

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squat

20 Front Squat

4 Burpee OTM

CAP 10