L1) 1) EMOM x 14: Odd: :45sec of rowing Even: :30sec of Push ups 2) Back Squat 5x5 Scaled) 1) EMOM x 14: Odd: 15/12 Calorie Row Even: 30sec for Max HR Pushups 2) EMOM x 12: Odd: 3 Front Squats Even: 6 Back Squats Rx) 1) EMOM x 14: Odd: 15/12 Calorie Row Even: 30sec for Max Kipping HSPU 2) EMOM x 12 Odd: 3 Front Squat at 70% Even: 6 Back Squat (same weight) Comp) Rx'd 1 & 2 plus 3) 3 Rounds (on the 2:00, Cap each movement at 1:30) 0-2:00: 30 Kettlebell Swings 53/35 2

Mom Wod L1) 5 Rounds 10 Power Cleans 5 Burpees Scaled) 5 Rounds 10 Power Cleans 95/65 10 Burpees Rx) "Black and Blue" 5 Rounds 10 Power Cleans 135/95 10 Burpees Comp) 1) 5 Rounds 10 Power Cleans 135/95 10 Bar Facing Burpees 2) build to a heavy Single; Power Clean 3) Row conditioning: 3 Rounds 250m Slow 250m Med 250m Fast 2:00 rest between rounds

L1) 3 Rounds 5 Snatch 10 Squat Therapy 15 Jumping Pull ups Scaled) 21-15-9 Squat Snatch 75/55 Pull ups Rx) "Snake Bite" 21-15-9 Squat Snatch 95/65 C2B Pull ups Comp) 1) Build to a heavy 1Rep, pause Overhead Squat (2sec at bottom) 2) Build to a heavy 1 Rep, Snatch Balance 3) "Snake Bite"

No Class today

L1) 3 Rounds 21 Calorie Row 15 Thrusters 9 Ring Rows Scaled) 3 Rounds 21 Calorie Row 15 Thrusters 95/65 9 Pull ups Rx) 3 Rounds 42 Calorie Row 21 Thrusters 95/65 14 C2B Pull ups Comp) 1) EMOM x 12: Odd: 4 Front Squats at 65% 1RM Even: 8 Back Squats 2) 3 Rounds 42 Calorie Row 21 Thrusters 95/65 7 Bar Muscle ups

"Bottoms up" Ascending ladder for 10 mins 3 Clean & Jerk 3 Barbell Burpees 6 Clean & Jerks 6 Barbell Burpees 9 Clean & Jerks 9 Barbell Burpees ...continue adding 3's until time expires L1) Coach will help you choose an appropriate weight Scaled) 95/65 Rx) 135/95

Scaled) 16-14-12-10 Kettlebell Swings 80 Skips 20 Walking Lunges Rx) 20-18-16-14-12-10 Kettlebell Snatch 35/25 50 Double Unders 30 Walking Lunges Comp) Recovery Day

L1) 1) Front Squats, 4x3 2) 6 Rounds 5 Ring Rows 5 Pike Push ups (HSPU Progression) 3) 500m row (for time) Rx) & Scaled 1) Build to a 1RM Front Squat 2) Gymnastic Test: Find you max... A. Strict Pull ups (scaled: kipping or progression) B. Strict Handstand Push ups (scaled: kipping or progression) 3) 500m Row (for time) Comp) 1) EMOM x 14 Odd: Pausing Front Squats, (3-3-3-2-2-1-1) build from 50-80%, 2 sec pause at bottom Even: 30 sec max HSPU 2) 3 Rounds 0-2min 15 Hang Squ

L1) 4 Rounds 12 Deadlifts 9 Burpees 200m Run Scaled) "Dead End" 1) 18's (Light) 2) 15's (Moderate) 3) 12's (Moderately Heavy) 4) 9's (Heavy) Rx) "Dead End" 1) AMRAP 3:00 21 Deadlifts 155/105 21 Barbell Burpees Max Calories on Rower -3:00 Rest- 2) AMRAP 3:00 18 Deadlifts 185/135 18 Barbell Burpees Max Calories on Rower -3:00 Rest- 3) AMRAP 3:00 15 Deadlifts 225/155 15 Barbell Burpees Max Calories on Rower -3:00 Rest- 4) AMRAP 3:00 12 Deadlifts 275/185 12 Barbell Burpees Max

L1) 3 Rounds 10 Wall Balls 10 Jumping Pull ups 10 Thrusters 10 Box Jumps 10 Kettlebell Swings Scaled) use jumping pull ups/adjust weight as required Rx) "Opening Day" 21-15-9 Wall Balls 20/14 Pull ups Thrusters 95/65 Box Jumps 24/20 Kettlebell Swings 53/35 Comp) 1) EMOM x 12: Odd: Power Snatch (3-3-2-2-1-1) Even: Max Ring Muscle ups *Goal is to increase in weight on Snatch and consistent sets on MU's. If you do not have ring muscle ups complete 7 banded ring muscle ups 2)