MONDAY

STRENGTH
Deficit (2-4 inches) Dead Lift 3x8
*Stand on 35# plate

METCON
21-15-9
C2B
Push Press 95/65

WEDNESDAY

SKILLS
Turkish Get Ups

CONDITIONING
24 min EOtherMOM
1x Legless Rope Climb
10x WBS
3x Snatch 135/95

FRIDAY

"MANNY"
5 RFT
4x Thrusters (165/115)
50m Sprint
*Bar from Deck

5 min REST

4 RFT
5x S2OH (165/115)
100m Sprint
*Bar from Deck

5 min REST

3 RFT
6x Back Squat (165/115)
200m Sprint
*Bar from Deck

*Score=total time to complete
*Manny has been a staple at the 6am class for nearly 5 years. This is our best version of a farewell. He and Brian are relocating to Minnesota to start the next chapter. Manny, you will be missed! ("Brian" workout coming soon!)