5×3 Back Squat @87.5%


7 min AMRAP

10 Chest to bar pull up

5 Thruster 135/85

Compound 30

teams of 2

4x500m row

4x 300m row

6x 150m row

rest 1:1



New Compound 30 Class Added

Starting Monday 8/28, there will no longer be 9am classes and the Compound 30 is replacing the noon class on MWF.

This class will be a 30 minute class from start to finish, mainly conditioning with a running clock to ensure the specific time domains.

This class will run from 12-1230.