Double Day

AM strength with Mo

Rack Pull - find 1RM
180#/205#/225#/236#PR

Good Mornings
3 sets 10 reps @ 50#

Reverse Hyper
3 sets 12-15 reps

Power Shrug
2 sets amrap
100# - 15
120# - 16

Abs roller - 2 sets to F
GHD

Afternoon with Patrick and Shannon at Pure Fitness

OHS
3-3-3-3-3
30kg - 35kg - 38kg - 40kg - /

WOD
10mins amrap
Deadlift/Burpee ladder (1-1,2-2,3-3...)

11 rounds + 11 deadlifts (50kg,RX+)

rack_pull
good_morning
power_shrug
strength_training
overhead_squat