Class 8:00, 9:15 & 10:30 In teams of 3 1000m Row , 30 Pull ups, 20 Squat Cleans 1000m Row, 45 Pull ups, 35 Squat Cleans 1000m Row, 60 Pull ups, 50 Squat Cleans Fitness 95/65 Performance 115/80 Competition 135/95 Split the reps evenly Athletes should choose a weight they could cycle 12+ reps when fresh

Holiday Hours 9-12 Fitness "Power Trip" AMRAP 15:00 15 Power Snatches 65/45 30 Wall Balls 14/10 120 Skips Performance "Power Trip" AMRAP 15:00 15 Power Snatches 95/65 30 Wall Balls 20/14 60 Double Unders Competition 1) Pause Overhead Squat, build to a Heavy Single 2) OTM x 12 (3 Rounds 55/60/65%) min 1 - 4 Power Snatch min 2 - 3 Hang Squat Snatch min 3 - 2 Squat Snatch min 4 - Rest 3) "Power Trip"

Fitness/Performance "The Ghost" 6 Rounds 1:00 Row for Calories 1:00 Burpees 1:00 Double Unders 1:00 Rest score is total reps in each of the three movements Competition Recovery day

Fitness: "50/50" 95/65 105/75 115/85 115/85 135/95 155/105 95/65 105/75 115/ 85 Performance & Competition: "50/50" In Teams of 3 AMRAP 7:00 Push Press (from Rack) 50 Reps 135/95 50 Reps 155/105 Max Reps 185/135 - Rest 3:00 - AMRAP 7:00 Back Squat (from Rack) 50 Reps 155/105 50 Reps 185/135 Max Reps 225/155 - Rest 3:00 - AMRAP 7:00 Hang Power Clean 50 Reps 135/95 50 Reps 155/105 Max Reps 185/135

2018 Open is officially over. Congrats to everyone who participated De-Load For the remainder of the week, back to regular training next week. Fitness "Christine" 3 Rounds 500m Row 12 Deadlifts (3/4 Body Weight) 21 Box Jumps 20" Performance/Competition "Christine" 3 Rounds 500m Row 12 Deadlifts (BodyWeight) 21 Box Jumps 20"

Fitness: AMRAP 7:00 3-6-9-12-15-18... Kettlebell Swings 35/25 Goblet Squats 35/25 Burpees Performance: AMRAP 7:00 3-6-9-12-15-18... Kettlebell Swings 53/35 Goblet Squats 53/35 Burpees Competition: 18.5 Re-Test AMRAP 7:00 3-6-9-12-15-18-21... Thruster 100/65 C2B Pull-up

Open Gym 10-12 3 Rounds AMRAP 4:00 Row or Bike (for Calories) on the 0:00 15 AbMat Sit-ups on the 1:00 12 AbMat Sit-ups on the 2:00 9 AbMat Sit-ups on the 3:00 6 AbMat Sit-ups Rest 2:00

class 8am, 9:15 & 10:30 Teams of 3 AMRAP 20:00 250m Row 7 Power Clean 135/95 7 Burpees as soon as athlete 1 clears the rower athlete 2 begins

The Final Open Workout/Final Friday Night Lights 18.5 AMRAP 7:00 3-6-9-12-18.... Thrusters 100/65 Chest to Bar Pull ups

Evening class Cancelled Fitness/Performance "Goat Day EMOM x 20:00 Odd: Movement 1 Even: Movement 2 Competition Active Recovery Thoracic - Foam Roll, 2:00 Pec/Bicep - Lacrosse Ball, 1:00/side Quads/Adductors - Foam Roll, 2:00/side 3 Rounds 1:00 Light Bike or Row 5 Spiderman & Reach 10 Hollow Rocks 10 Superman Rocks 3 Rounds 1:00 Light Bike or Row 5 Scap Retractions + 5 Kip Swings 10 Push ups 15 Russian KBS Barbell Warm-up Childs Pose, 2:00 Straddle Stretch, 2:00 Pigeon Pose,