Bench press 5 @ 65% 5 @ 75% 5+ @ 85% Use 90% of 1rm plus 10lbs for the above percentages WOD ”19.3” Competitor/ Fitness 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50/35 dumbbell...

1 power clean + 2 front squats + 1 split jerk 1-1-1-1-1 WOD Competitor / fitness 10 min amrap 10 squat cleans 95/65 10 pullups Lifestyle 10 min amrap 10 squat cleans 75/55 10 jumping pullups

5&6am are OPEN GYM today! All other class times are normal hours. Back Squat 5 @ 65% 5 @ 75% 5+ @ 85% Use 90% of 1rm plus 10lbs for the above percentages WOD 10 minutes Competitor/fitness 3-6-9-12-15-18-21-…. Goblet squats 53/35 KB swings...

Bench Press 5@75% 3@85% 1+@95% Use 90% of your max for the above percentages. The last set is max effort WOD 60 clusters Competitor 135/95 Fitness 115/80 Lifestyle 75/55

Hang power snatch + 2 full snatches 1-1-1-1-1 WOD Competitor 50 cal row 40 goblet squats 70/53 30 toes to bar 2 minute rest 30 toes to bar 40 goblet squats 70/53 50 cal row Fitness 53/35 kb, lifestyle 35/26kb You can sub a bike or 600m run for...

Back Squat 5@75% 3@85% 1+@95% Use 90% of your max for the above percentages. The last set is max effort. WOD Competitor 3 rounds 21/17 cal bike or row 15 squat snatches 95/65 9 bar muscle ups Fitness 3 rounds 21/17 cal bike or row 15 squat...