New News! 
- Murph is this Friday! Our schedule is up on Pike13 so take a look at what class you're interested in and sign up! Some folks want to get a look at which classes are going to be busy. If you're POSITIVE you know which one you're going to, sign up for it ASAP and be courteous to those who aren't so sure. 
- This Saturday! We are heading to Bury the Hatchet in Bloomfield at 7PM to celebrate Coach Josh's Birthday/graduation. If you would like to join us, please contact Justin personally ASAP. BTC needs a final number by Friday morning so they can reserve appropriate spots for us. 
- If you put paper towels in the toilet, I will come to your house and do the same thing to you. You have been warned. 

Warm-Up
7 Minute AMRAP (quality)
100 Meter Jog
Air squat
Kettlebell Swing

Then...
10 Minutes to accumulate
4-5 Max Effort Reverse Banded Sprints

Strength
E2MOM for 3 Rounds: Back Squat(add 10 pounds to your last max number. You know the deal, its been 7 weeks FC'sS)
Round 1: 65% x 5 reps
Round 2:75% x 5 reps
Round 3: 85% x 5 or more reps
immediately after
10 Minutes to get...
3 Sets of
ME Sandbag Squats (until you quit)

You know what time it is. 
BEAT THE CLOCK!
EMOM for 10 Rounds
20 Wall Balls (20/14)
if the clock beats you, take a round off, start again at the top of the minute. 

Finisher: 
Stretch
5 Minutes, on your own. Pick a body part and go to town.