Happy Birthday Cherly, you bring sunshine and lots of hugs to the gym and

we all love them and you! We know you did your birthday bumps so all good. We

will not make you do them again!

Warm up  2x 

release forearms and lats with peanut 


1. 19.5 OPENS and then choose….


2. Strength or Metcon……….fun fun fun

Workout 19.5

33-27-21-15-9 reps for time of:
95/65 thrusters
Chest-to-bar pull-ups

Time cap: 20 minutes



BENCH PRESS 8 8 8 8 8

PLUS alternate moves 

SUMO DL 8 8 8 8 8



MetCon 1  try and beat your last rep scheme or stay constant.

“Tabata Intervals”


20s on / 10s off

Ring Dips/ push ups
Wallball (20/14)
straight leg sit up… with weight plate