7 minute amrap 10 Single arm clean and jerks 50/35 25 DUs Rest 2 min 7 minute AMRAP 5 handstand push-ups 10 air squats 15 sit-ups Rest 2 min 7 min AMRAP bike cals 10/8 :30 plank hold Lifestyle: 35/20, singles, pike pushups

Strength: Power Clean & Jerk – 60%x1, 70%x1, 80%x1, 85%x1, 90%x1, HS WOD: Run 800m 5 hang power cleans (135/95) 5 jerks Run 400m 10 hang power cleans (135/95) 10 jerks Run 200m 15 hang power cleans (135/95) 15 jerks Lifestyle: 95/65

Strength: Snatch – 60%x2, 70%x2, 80%x1, 85%x1, HS Benchmark WOD: “Nancy” 5 Rounds 400m Run 15 Overhead Squats (95/65) Lifestyle: empty bar 45/35

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...