News: 
- Did we mention Yoga this Sunday? 9am. 
- Morning gang: I mean in this in the most loving way possible. Please decide wether or not you want to work out before 4am. Let our morning coaches have an idea of what sort of class they are encountering before they go to bed. While there is no "official" cutoff time I would say that out of respect for everyone's sleep schedule you should be in or out by 11pm the night before. If the inconsistency remains an issue we will find a way to put a cutoff time in the system. Gracias. 

Warm-Up
Lower Ab engagement practice.
then...
5 Rounds not for time
.3/.2 Mile Bike
50' Bottoms up KB carry (L)
50' Bottoms up KB carry (R)
15 Banded Good Mornings
30 second Plank (add light weight if it feels too easy)

Strength
EMOM for 22 Rounds
Odd: 2 Strict press @ 85% of 3RM/105% of 8RM
Even:2 Deadlift @ 85% of 3RM/105% of 8RM

Finisher
Tabata THE BIKE
8 Rounds
20 seconds on
10 seconds off