Can't hide from Monday Scaled) 21 Thrusters 75/55 21 Kettlebell Swings 53/35 400m Run 15 Thrusters 75/55 15 Kettlebell Swings 400m Run 9 Thrusters 75/55 9 Kettlebell Swings 53/35 400m Run Rx) 21 Thrusters 95/65 21 Kettlebell Swings 70/53 400m Run 15 Thrusters 95/65 15 Kettlebell Swings 70/53 400m Run 9 Thrusters 95/65 9 Kettlebell Swings 400m Run Comp) 1) Squat Wave: 5 Back Squat at 73% 3 Back Squat at 78% 1 Back Squat at 83% 5 Back Squat at 78% 3 Back Squat at 83% 1 back

Open Gym 10-12 2 Rounds 20 DB Push ups 30 Calorie Row 40 DB Walking Lunges 60 Double Under

Scaled) Solo, Complete 35 repetitions at each station Rx) "Big Mac" in teams of 2: 70 Calorie Row 70 Box Jump Overs 24/20 70 Deadlift 185/125 70 Wall Ball 20/14 70 Burpees 70 Wall Ball 20/24 70 Deadlift 185/125 70 Box Jump Overs 70 Calorie Row Comp) 1) Every :30 for 8:00 on the :00, 2 Power Cleans at 60% (of Clean & Jerk) on the :30, 1 Power Clean + 1 Push Jerk + 1 Split Jerk at 60% 2) "Big Mac"

Scaled) 5 Rounds 400m Run 15 Overhead Squats Rx) "Nancy" 5 Rounds 400m Run 15 Overhead Squats 95/65 Comp) 1) Squat Wave: 3 Front Squats at 80% 1 Front Squat at 85% 3 Front Squats at 80% 1 Front Squat at 88% 3 Front Squats at 91% 10 Back Squats at 75% (of Front Squat 1RM) 2) "Sea Legs" 2 Rounds 500m Row 15 Power Snatches 95/65 500m Row 15 Overhead Squats 95/65

Scaled) 3 Rounds 500m Row 25 Sit ups 20 Push Press 45/35 15 Deadlifts Rx) 3 Rounds 500m Row 25 Sit ups 20 Strict Press 75/55 15 Deadlifts 205/145 Comp) Recovery Day

Scaled) 21-15-9 Kettlebell Swing Skips -then- 21-15-9 Calorie Row Burpees Rx) "Make it Rain" 21-15-9 Kettlebell Swing 53/35 with 50 Double Under (between each round) 21-15-9 Calorie Row & Burpee 21-15-9 Med Ball Squat Clean with 200m Run (between each round) Comp) Primer: 3 Sets, 8 Kneeling barbell strict press 50' Single arm overhead carry 1) Push Press, 4x6 across (last week of this progression) 2) "Make it Rain"

Scaled) AMRAP 15 15 Box Jump Overs 12 Push Ups 9 Power Cleans 95/65 Rx) "Dip Stick" AMRAP 15 15 Box Jump Over 24/20 12 Ring Dips 9 Power Cleans 155/105 Comp) 1) Gymnastics 0:00-5:00 Handstand Practice (Start with a kickup to the wall and slowly peel one foot off at a time) 5:00-10:00 3 Strict Chest To Bar Pull ups (band if necessary) 3 Pausing Strict HSPU (:01 pause with head on floor) 10:00-15:00 5 Strict Toes to Bar 10 Romanian Deadlift (pause at top) 15:00-20:00 3 Inch W

Scaled) 3 Rounds 10 Front Squats 20 Pull ups 50 Skips Rx) 3 Rounds 10 Front Squats 185/135 20 Chest to Bar Pullups 50 Double Under Comp) 1) Back Squats: 5 at 70% 3 at 75% 1 at 80% 5 at 75% 3 at 80% 1 at 85% 5 at 80% 3 at 85% 1 at 90% Front Squats: 15 at 52% (of Back Squat) 2) 3 sets (not for time) 20 Kettle bell front rack reverse lunges 35/25 20 Sit ups 20 Kneeling kettlebell Presses 10/side 35/25 20 Banded good mornings 20 Double Russian KBS 35/25

Could not have done it with out you. Thanks for the support. No Class today, but "Open Gym" 1:00-2:30

Pub Crawl tonight, everyone welcome. Come cheer on coach at 6:30 and then Hil's to get the night started. Scaled) *choose an appropriate KB weight Rx) 1 Mile Run 21 Kettlebell Swings 21 Goblet Squats 800m Run 15 Kettlebell Swings 15 Goblet Squats 400m Run 9 Kettlebell Swings 9 Goblet Squats Comp) 1) Every :30 x 12, 1 Power Clean @ 60% Rest 3:00 Every :30 x 12, 1 Power Snatch @ 60% 2) 1 Mile Run 21 Kettlebell Swings 70/53 21 Goblet Squats 800m Run 15 Kettlebell Swings 70/53