"Lava Run" 800m Run, 50 Overhead Squats 45/35 800m Run, 50 Thrusters 45/35 800m Run, 50 Front Squats 45/35 Weather permitting we'll take this outside, dress accordingly *1000/800m Row option

Scaled) 1) Power Cleans, 6x5 2) "Pull Over" 21 Barbell Burpees 21 Power Cleans 95/65 21 Barbell Burpees Rx) 1) Power Clean, build to a Heavy Single 2) "Pull Over" 21 Barbell Burpees 21 Power Cleans 135/95 21 Barbell Burpees Comp) 1) Pause Power Snatch, 5x2 (50/60/65/65/65%) 2) Pause Jerk Drive, 6x2 (50/55/60/65/70/75%) 3) Split Jerk, 5 sets of the complex... 2 Pausing Split Jerk + 1 Split Jerk (60/65/70/70/70%) 4) "Pull Over" 21 Barbell Burpees 21 Power Cleans 135/95 21

The Original C6 Marathon Team "Playground" 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 Scaled0 53/35 Rx) 70/53 Comp) Recovery Day

Scaled) 1) Pausing Front Squat, 5x3 2) Front Squat, 5x3 3) AMRAP 8:00 15 AbMat Situps 60 Skips Rx) 1) Pausing Front Squat, build to a Heavy Single 2) Front Squat, build to a Heavy Single 3) AMRAP 8:00 15 AbMat Situps 30 Double Under Comp) 1) Front Rack Box Step Up, 3x16 (30/35/40% 1RM Front Squat) 2) AMRAP 8:00 10 Toes to Bar 30 Double Unders - 4:00 Rest - AMRAP 8:00 Wall Balls 20/14 *Every break 15 AbMat Situps 3) Body Armor 3 Sets: 100m Front Rack KB Carry 20 Close Grip

Let us know if you're interested in joining a relay team. Pat Cullen is doing it, you should too. Evening class 4-6:30. We'll wrap up a little early today in order to set up for an Experience Isagenix event. Please stick around after class to find out more. "Captan Crunch" Part 1 AMRAP 4 3 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks time remaining Max Calorie Row - 4:00 Rest - Part 2 AMRAP 4 2 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks time remaining Ma

Scaled) "Double Take" AMRAP 15:00 55 Power Snatches 75/55 55 Jumping Pull ups 55 Calorie Bike or Row 55 DB Push Press 35/20 Rx) "Double Take" AMRAP 15:00 55 Power Snatches 95/65 55 Pull ups 55 Calorie Bike or Row 55 Handstand Push ups Comp) 1) Snatch: warm-up sets: Sets 1-3, Power snatch + OHS + Squat Snatch (50/55/60%) Set 4, 3 Squat Snatch at 65% Set 5, 2 Squat Snatch at 70% Set 6, 1 Squat Snatch at 75% working sets: 3 sets of 1 at 80% 2 sets of 1 building (no more than

Sunday - Open Gym 10-12 "Dreamboat" 21-18-15-12-9-6-3 Calorie Bike Strict Press Scaled (55/35) Rx (65/45) Comp (75/55)

Scaled) "Mind Eraser" AMRAP 20: 7 Power Cleans 95/65 7 Burpees 200m Run Rx) "Mind Eraser" AMRAP 20: 7 Power Cleans 115/80 7 Burpees 200m Run Comp) "Mind Eraser" AMRAP 20: 7 Power Cleans 135/95 7 Burpees 200m Run

Scaled) "Blitzen" 5 Rounds 20/15 Calorie Row 10 Thrusters 75/55 Rx) "Blitzen" 5 Rounds 20/15 Calorie Row 10 Thrusters 95/65 Comp) 1) OTM x 7: Pause Front Squat + Front Squat (no pause) 50/55/60% then 4 sets to build to a Heavy 2) "Blitzen" 5 Rounds 20/15 Calorie Row 10 Thrusters 115/80

Scaled) 15-12-9-6-3 Box Dips Ring Rows 200m Run Rx) "Pump House" 15-12-9-6-3 Strict Ring Dips Strict Pull ups 200m Run Comp) Recovery Day