Strength: Front Squat 5 @ 55-65%, 5 @ 65-75%, 5 @ 75-85% WOD: 5 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 4 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 3 min AMRAP 5 pull-ups 10 pushups 15 air squats *Rest 1 min 2...

Benchmark WOD: “Danny” 20 min AMRAP 30 box jumps 24/20 20 push presses 115/80 30 pull-ups Or “Jack” 20 min AMRAP 10 push presses 115/80 10 kB swings 53/35 10 box jumps 24/20

Strength: 3 Max Effort Handstand Holds 3 Max Effort Flexed Arm Hangs WOD: “Cardio Theatre” 50 Cal bike 1000m row 800m run 25 burpees

Strength: Front Squat 5 @ 65-75%, 3 @ 75-85%, 1 @ 85-95% WOD: 4 RFT 15 overhead lunges 45/25 (plate) 15 pull-ups

7, 8AM Classes Only Strength: Snatch 1RM WOD: Using 60% of today’s heavy snatch 3 Rounds 1 min max power snatches 1 min rest 1 min OHS 1 min rest

Strength: Front Squat 3 @ 60-70%, 3 @ 70-80%, 3 @ 80-90% WOD: 3 Rounds 3 min AMRAP 9/6 bike Cals 6 front squats 135/95 Rest 3 min after each AMRAP pick up where you left off after rest