Open Gym 10-12 1) Deadlift, Build to a Heavy Single 2) "Detention" AMRAP 12:00 6 Strict HSPU (DB Strict Press) 9 Deadlifts 30 Double Unders (60 Single Unders)

Long Weekend Hours Saturday 8am, 9:15, 10:30 & Noon Sunday 10:00-12:00 (open Gym) Monday 9:00-12:00 "Badger" Hero WOD "Zero Dark Thirty" In Teams of 3 (30:00 time cap) 3 Rounds 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch 95/65 140/100 Calorie Row 2 Rounds 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch 115/80 140/100 Calorie Row 1 Round 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatch 135/95

Fitness "Fight Club" 3 Rounds for Total Reps 1:00 Thrusters 65/45 1:00 Power Cleans 65/45 1:00 Box Jumps Overs 1:00 Pull-ups 1:00 Row for Calories 1:00 Rest Performance "Fight Club" 3 Rounds for Total Reps 1:00 Thrusters 75/55 1:00 Power Cleans 75/55 1:00 Box Jump Overs 1:00 Pull-ups 1:00 Row for Calories 1:00 Rest Competition 1) On the 2:oo x 7 sets: 3-Position Power Clean + Push Jerk + Split Jerk (50/55/60/65/70/+/+) 2) "Fight Club" 3 Rounds for Total Reps 1:00 Thrusters 95

Weather permitting we'll take this one outside (bring your outdoors) Classes 5:45, Noon, 4:30 & 5:30 Team Tosh Sprints Teams of 2: 3 Rounds 200m Run 400m Run 600m Run relay style, partners alternate running the full distances. 200/200 then 400/400...etc

Fitness: "Heartbreak Kid" 3 Rounds 10 Front Squats 20 Ring Rows 100 Single Unders Performance: "Heartbreak Kid" 3 Rounds 10 Front Squats 135/95 20 Pull-ups 50 Double Unders Competition: 1) "Heartbreak Kid" 3 Rounds 10 Front Squats 185/135 20 C2B Pull-ups 50 Double Unders 2) Dumbell Cycling: 20-18-16-14-12-10 Dumbell Power Snatch 50/53 100m Run after each round 3) Body Armour: 3 Sets 40 AbMAt Situps :20s Overhead DB Static Hold (each side)

"Captan Crunch" Part 1: In a 4:00 window 3 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Time Remaining...Max Calorie Row Rest 4:00 Part 2: In a 4:00 window 2 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Time Remaining...Max Calorie Row Rest 4:00 Part 3: Ina 4:00 window 1 Round 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Time Remaining...Max Calorie Row Fitness: Part 1 75/55, Part 2 95/65, Part 3 115/80 Performance: Part 1 95/65, Part 2 115/80, Part 3 135/95

Fitness/Performance 1) Back Squat, Build to a Heavy Triple 2) "Instep Inferno" 4 Rounds 400m Run 50 Air Squats Competition 1) Back Squat, OTM x 10, begin at 70% and build to a Heavy Triple 2) "Instep Inferno" 4 Rounds 400m Run 50 Air Squats 3) Body Armor: 21-18-15-12-9 Calorie Assault Bike Weighted AbMat Sit-ups

Open Gym 10-12 "Top Ten" AMRAP 10:00 Row for Max Meters On the 1:00, 1 AbMat Sit-up On the 2:00, 2 AbMat Sit-up On the 3:00, 3 AbMat Sit-up On the 4:00, 4 AbMat Sit-up On the 5:00, 5 AbMat Sit-up On the 6:00, 6 AbMat Sit-up On the 7:00, 7 AbMat Sit-up On the 8:00, 8 AbMat Sit-up On the 9:00, 9 AbMat Sit-up

Classes 8am, 9:15, 10:30 & noon "Bunny Hill" in teams of 3 600m Weighted Run 6 Rope Climbs 20 Squat Cleans 600m Weighted Run 9 Rope Climbs 35 Squat Cleans 600m Weighted Run 12 Rope Climbs 50 Squat Cleans Runs are completed as a team with one weight Clean weight is one you could cycle 15+ times when fresh

Fitness "300" 10 Rounds 5 Ring Rows 10 Dumbell Reps* 15 AbMat Sit-ups Performance "300" 10 Rounds 5 Strict Pull-ups 10 Dumbbell Reps* 15 AbMat Sit-ups Competition "300" 10 Rounds 5 Strict C2B Pull-ups 10 Dumbell Reps* 15 AbMat Sit-ups *In each of the 10 rounds, the dumbbell movement is different. And in all but in Round 8 (alternating power snatches), each movement is completed with two dumbbells, one for each hand. Round 1 – DB Push Press Round 2 – DB Burpees Round 3 – DB