Coach Ayn holds it down in so many ways and is solid gold. And she does it all during of of the most important summers of her life: her wedding is just around the corner!! <3 We love you, Ayn!


Be sure to do your ten minutes of pre-class dynamic flexibility work

1. Run prep (5 min)

2. Run one mile (10 min)

3. Warm up thrusters and pull-ups (10 min)

4. “Rivers Yoko Oh No” In teams of two, AMRAP 20:

  • 10 Thrusters 65/35lbs
  • 10 Pull-ups

Athletes switch each time both have completed worked assigned to their station.

LIII: as written LII: thrusters as appropriate, pull-ups as appropriate LI: 10 rounds of: 7 thrusters (as appropriate), 7 ring rows, rest one minute. Have fun!