Shoulder Press 10 minutes to find a heavy triple then do 3 sets of 3 at 90% of today’s heavy triple Tabata 8 hang power clean 115/75 push jerk 115/75 Refinery Before Class Muscle Clean – Heavy Single After Class 5 x 30s toes and nose to the wall handstand hold

Front Squat 10 minutes to find a heavy triple then do 3 sets of 3 at 90% of today’s heavy triple 3 rounds for time 10 alternating reverse step lunge 135/95* 200m run 30 second L-hang hold * bar starts on the floor, rack it on your back Refinery Before Class 5 minutes of handstand […]

Back Squat 5-5-5-5-5 3 rounds for time 10 hang power snatch 95/65 10 toes to bar 10 hang power clean 135/95 30 double unders *use the same bar. change weights between movements Refinery Before Class Muscle Snatch + Snatch Balance No Dip 5 sets of 1 + 2 After Class GHD Sit Up 30-50 reps

Movement & Mobility with Ray

Front Squat 5-5-5-5-5 Tabata 8 Push Jerk 115/75 Burpee Refinery Before Class Box Jump 6 sets of 5 as high as possible After Class Ring Muscle Up Progressions

Floor Press 10 minutes to find a heavy 10 4 Rounds With a Partner For Time 50 floor press 400m medicine ball carry 20/14 Bar starts on the floor. Partner 1 deadlifts it up and Partner 2 slides under to do the floor presses. Switch roles as needed. On medicine ball carry, switch as needed […]

Thruster 15 minutes to find a heavy single rest 5 minutes “Fran” 8 min time cap. Scale accordingly Refinery Before Class Muscle Clean + Tall Clean + Jerk 5 sets of 1 + 2 + 3 After Class Headstand Pike Leg Lifts 5 sets of 5

Deadlift 5-5-5-5-5 AMRAP 8 10 deadlift 155/105 10 handstand push up 10 toes to bar Refinery Before Class Box Jump 6 sets of 5 as high as possible After Class Ring Muscle Up Progressions

AMRAP 20 in teams of 2 or 3 2400m row 120 medball clean 60 push ups

Push Press 5-5-5-5-5 5 rounds for time 10 push jerk 135/95 10 pull ups 10 burpees Refinery Before Class 5 minutes of handstand walk practice After Class: GHD Hip Extension to neutral 30-50 reps