Front Squat 5-5-3-3-3-1-1-1 WOD 4 rounds 1 min wallballs 20/14 1 min rest 1 min pull-ups 1 min rest

Hang clean & jerk – build to a heavy for the day. WOD 3 rounds 1 min hang power cleans 95/65 1 min box jumps 24/20 1 min shoulder to overhead 95/65 1 min wallballs 20/14 1 min bike cals or rower Cals 1 min rest

Strict Press 3-3-3-3 WOD “Pushing Nicole” 20 min amrap 400m run Max effort hspu Each time you come off the wall, run again. Score is total hspus!

Back Squat Find a 10 rep max 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 min amrap 5 pull-ups 10 pushups 15...

7,8&9am classes only today! 20 minutes to Build to a heavy snatch for the day WOD Using 60% of today’s heavy snatch 3rds 1 min max power snatches 1 min rest 1 min OHS 1 min rest

Hang clean (full squat) 5×3 WOD 3 sets of: 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