Class times: 7,8am Hero WOD “Coffland” 6 minute Hang Hold (cumulative) Each time you drop from the bar, perform: 800 meter Run 30 Push-Ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If...

Push jerk 3-3-3-3-3 WOD 50 cal row 40 deadlifts 185/125E, 135/95rx 30 box jumps 24/20 20 shoulder to overhead 185/125E, 135/95rx

For 20 minutes, in teams of 2 or 3 AMRAP of: 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings 53/35 30 Lunges 30 Knees-to-Elbows 30 Push Press 95/65 30 Superman’s 30 Wall Balls 20/14 30 Burpees 30 Double-Unders

Strength: 20 min to find 1 rm thruster WOD 12.5

Strength: Hspu 3×10 Strict or weighted pullups 3×10 WOD: 15 min AMRAP 10 lateral burpees 10 deadlifts 225/155 5 chin-ups

Strength: Take 10 min to find a heavy power clean and jerk Then 8 min emom 2 power cleans + 1 jerk @ 80% of the weight you worked up to WOD: 8 min AMRAP 12 shoulder to overhead 95/65 10 box jumps 24/20 8 pullups