Deadlift

3-3-3-3-3

Then…

5 Rounds for time:

20 Box jumps (24″/20″)

20 Hand release push-ups

1 Wall sprint

For time:

Run 1 mile

50 Shoulder press(75/55)

50 Double unders

30 Shoulder press

30 Double unders

1 Rep Max

Squat Clean

Then…

For Time:

5 Deadlifts (70% of Max)

1 Squat Clean (70% of Max)

40 Sit-ups

4 Deadlifts

1 Squat Clean

30 Push-ups

3 Deadlifts

1 Squat Clean

20 Pull-ups

2 Deadlifts

1 Squat Clean

10 Ring Dips

1 Deadlift

1 Squat Clean

10 Minute EMOM:

Snatch Balance

Hang Snatch

Squat Snatch

Then…

3 Rounds for time:

6 Overhead Squats (115/75)

9 Sumo Deadlift High Pulls

12 Toes to Bar

End the WOD with broadjumps to wall and run back.

For Time:

50 Weighted Step ups (50/25)

10 Pull-ups

40 Step ups

20 Pull-ups

30 Step ups

30 Pull-ups

20 Step ups

40 Pull-ups

For 20 minutes:

1 Muscle up every 15 seconds

OR

20 minute EMOM

10 Pull-ups

10 Ring dips

10 minute EMOM:

Clean and Jerk (75% of max)

Then…

For time:

21-18-15-12-9-6-3

Push press (95/75)

200m run between each set

With a partner:

Row for 15 minutes.

150m sprints

Then…

For time:

75 Double unders – Cash in

20 back squats (135/95)

30 Hang cleans (135/95)

40 Sit ups

75 DUs – Cash out

12 minute EMOM:

1 Deadlift

1 Hang Clean

5 Ring dips

Then…

3 Rounds for time:

20 Burpee box jumps (24/20)

20 Toes to bar

10 Handstand push-ups

Front Squat

3-3-3-3-3

Then….

AMRAP in 15 minutes:

10 Wall Ball Shots (20/14)

12 Deadlifts (185/125)

Partner “Murph”

For time:

Run 1 mile (together)

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile (togehter)

We will only have two classes today!

8 and 9 AM

Enjoy time with friends and family!

Back Squat

1 rep max

Then…

20 Minute AMRAP

Run 200m

20 Push-ups

20 Ring dips

20 Sit-ups

20 Double unders

Turkish Get-ups

1-1-1-1-1-1

Then…

7 Rounds for time:

3 Muscle ups

10 Kb Swings (50/35)

1 Wall Sprint

EMOM for 10 minutes:

3 Deadlifts (65% max)

Then…

3 Rounds for time:

7 Deadlifts (115/95)

7 Thrusters (115/95)

7 Chest to bar pull-ups

For time:

30 Overhead lunges with plate (45/25)

30 Box Jumps (24″/20″)

30 Knees to Elbows

20 OHL w/plate

20 Box Jumps

20 K2E

10 OHL w/plate

10 Box Jumps

10 K2E

AMRAP in 12 Minutes:

6 Burpees

12 Kb Snatch (45/35)

12 Goblet Squats

For time:

Complete 2 Rounds:

30 Wall Balls (30/20)

30 Slam Balls (30/20)

Complete 2 Rounds:

15 SDHP (75/55)

Run 400m

Complete 2 Rounds:

50 Double Unders

20 Box Jumps (24″/20″)

For time:

1 Deadlift (80% of max)

50 Push-ups

50 Sit-ups

2 Deadlifts

40 Push-ups

40 Sit-ups

3 Deadlifts

30 Push-ups

30 Sit-ups

4 Deadlifts

20 Push-ups

20 Sit-ups

5 Deadlifts

10 Push-ups

10 Sit-ups

15 minute AMRAP:

5 Handstand Push-ups

15 Strict Parallel Ring Rows

45 Double Unders

3 Rounds for time:

20 Weighted Jumping Back Squats (75/55)

15 Kb Swings (53/35)

10 Toes to Bar

Then…

End with a 400m run

For Time:

10-9-8-7-6-5-4-3-2-1

Power Snatch (95/75)

Pull-ups

Wall Sprint (Just 1!)

Olympic Lifting Throwdown

3 attempts for max weight:

1) Snatch

2) Clean and Jerk

2nd lift: clean & jerk

First…

15 minutes to work up to 1 rep max Turkish Get-up

Then…

10 Minute AMRAP:

25 Kb Swings (45/35)

15 Goblet squats (45/35)

For time:

60 Squats

50 Sit-ups

40 Hand-release push-ups

30 Walking lunges

20 Toes to bar

10 Ring dips

5 Rounds for time:

20 Deadlifts (165/115)

10 Chest-to-bar pull-ups

Run 400m

First…

10 Minutes to work on narrow-grip overhead squat

Then…

14 minute EMOM:

1 Power clean (135/95)

1 Hang clean

1 Split jerk

3 rounds for time:

30 Burpee box jump overs

200m Db carry (2/30/20)

Plus…

3 Rope Climbs

“Fran”

21-15-9

Thrusters (95/65)

Pull-ups

For time:

Row 2000m

200 Double Unders

Run 2 miles

Deadlift

3-3-3-3-3

THEN…

2 Rounds for total reps:

1 minute of pull ups

2 minutes of burpees

3 minutes of power cleans (135/95)