Strength: Back Squat – 75% x2, 80%x2, 85%x2 WOD: 15 Minute AMRAP 9 Deadlifts (155/100) 12 Push-Ups 15 Box Jumps (24/20) Lifestyle: 95/65, step ups

**Class times will be 7am & 9 am** “Murph” 1 mile run 100 pull-ups 200 pushups 300 air squats 1 mile run We will have scaling options if needed.

Strength (if time allows): Snatch- 65%x2, 70%x2, 75%x1, 80%x3 WOD: Bar Cycling Max reps ground to overhead 1:00 minute: max reps 1:00 rest 2:00 minutes max reps 1:00 rest 3:00 minutes max reps 1:00 rest 4 minutes max reps Comp: 135/95, 155/105...

Work it Wednesday: Minutes 0-8 AMRAP 14 wallballs 7 toes to bar 10 cal row Minutes 8-16 AMRAP 20 DUs 15 sit-ups 100 m run Minutes 16-24 AMRAP 6 single arm kb thrusters 53/35 10 plank elbow to hands 8/6 cal bike Lifestyle: knee raises, singles...

Strength: Power Clean & Jerk – 65%x2, 70%x2, 75%x1, 80%x3 WOD: 42 KB swings 53/35 (Russian) 21 hspu’s 30 KB swings 53/35 (Russian) 15 hspu’s 18 KB swings 53/35 (Russian) 9 hspu’s Lifestyle: piked hspu, or regular push-up. Lower kb...