Scaled & Rx) "Boat Race" 3 Rounds 500m Row 400m Run 3;00 Rest Comp) 1) Kipping HSPU: EMOM x 9 (3 Rounds) min 1: 40% of Max Set min 2: 35% min 3: 30 % 2) "Boat Race" coach says..."Its not an all out sprint but we want an aggressive pace. Bring the intensity today."

Scaled) 3 Rounds 50 Air Squats 7 Burpee Pull ups 10 Hang Power Cleans 95/65 Rx) "Nasty Girls" 3 Rounds 50 Air Squats 7 Burpee C2B Pull ups 10 Hang Power Cleans 135/95 Comp) 1) Snatch Skill: 5x3 Sotts Press 4x3 Hang Snatch High Pull 3x3 Pausing High Hang Snatch 2) EMOM x 12: Power Snatch + OHS + Squat Snatch min 1: 66% min 2: 71% min 3: 76% min 4: Rest 3) "Nasty Girls" 3 Rounds 50 Air Squats 7 Ring Muscle ups 10 Hang Power Cleans 135/95 4) EMOM x 10: Odd: 15 KBS

Scaled) AMRAP 12: 400m Run 8 Thrusters 75/55 10 Ring Rows 12 Box Jumps Rx) AMRAP 12: 400m Run 8 Thrusters 95/65 10 Pull ups 12 Box Jumps 24/20 Comp) in teams of 2: AMRAP 20:00 8 Thrusters 135/95 10 C2B Pull ups 12 Box jumps 24/20 *partner 1 sets off on a 400m run (with 20# medball) partner 2 completes the work described above. When partner 1 returns from the run, they switch.

Scaled) AMRAP 15 40/30 Calorie Row (500m Run) 15 Hanging Knee Raises 12 Front Rack Reverse Lunges 95/65 9 Hand Release Push ups Rx) "Kickstand" AMRAP 15 40/30 Calorie Row 15 Toes to Bar 12 Front Rack Reverse Lunges 115/80 9 Strict Ring Dips Comp) Recovery Day

Scaled) 1) EMOM x 10: Mins 1-5, 3 Power Cleans Mins 6-10, 1 Power Clean (attempt to add weight each set) 2) "Power Play" Ascending Ladder for 7:00 1 Power Clean + 60 Skips 2 Power Clean + 60 Skips 3 Power Clean + 60 Skips Continue to add until time is called. We are looking for a weight we could cycle for 7+ reps when fresh Rx) 1) EMOM x 5: Clean Pull + Hang Power Clean + Power Clean at 50% EMOM x 5: Power Clean (building) 2) "Power Play" Ascending Ladder for 7:00 1 Power

Scaled) 2 Rounds of Bergeron Beep Test 50/35 Calorie Row 2 Rounds of Bergeron Beep Test 50/35 Calorie Row 2 Rounds of Bergeron Beep Test *Bergeron Beep Test = 7 Thrusters, 7 Pull ups, 7 Burpees Rx) "Fire Alarm" 3 Rounds of Bergeron Beep Test 50/35 Calorie Row 3 Rounds of Bergeron Beep Test 50/35 Calorie Row 3 Rounds of Bergeron Beep Test *Bergeron Beep Test = 7 Thrusters 75/55, 7 Pull ups, 7 Burpees Comp) 1) Back Squat 10-8-6-4-2 (71/76/81/86/91%) 2) "Fire Alarm"

Scaled) "Randy on the Run" 5 Rounds 400m Run 15 Power Snatch 65/45 Rx) "Randy on the Run" 5 Rounds 400m Run 15 Power Snatches 75/55 Comp) 1) Behind the neck Push Jerk, build to a moderate set of 3 2) Power Snatch Complex: Snatch Deadlift + Hang Power Snatch + Power Snatch EMOM x 9 min 1: 1 at 55% min 2: 1 at 60% min 3: 1 at 65% 3) "Randy on the Run" 4) 21-18-15-12-9 Weighted Sit ups Banded Good Mornings 2x Band Pull aparts

No Class today - Enjoy the Rest