imageLiz and thus week's new On-Ramp graduates: Sam, Rob, Allie, Lori, Kate A., Sebastian, Andre, and David

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

1. Technique review: the push press and the push jerk

2. Warm-up D: four rounds w/ empty barbell of 3 deadlifts, 3 power cleans, 3 front squats, 3 press, 3 push press, 3 push jerks.

3. Technique review: the rope climb.

4. "James Osterberg" In teams of three, AMRAP in 20 minutes of Run 200m X Shoulder-to-overhead anyhow X Rope climbs

Athletes B (shoulder-to-overhead) and Athlete C (rope climbs) work for max reps while Athlete A is out running. When A returns, B informs him of the current s2o rep count, and then moves to the rope, where C gives the current count of climbs before heading out to run. Your goal as a team is to accrue the highest number of shoulder-to-overhead reps and the highest number of rope climbs within 20 minutes.

Competitors: 155/108lbs

CrossFitters: 115/83lbs

Novices: Four rounds of run 400m, 10 press or push press, and rope climbs scaled as appropriate.

Have fun!