Back Squat 2-2-2-2-2. Climbing WOD 15 min AMRAP 9 thrusters 95/65 7 burpee box jumps 24/20 5 pull-ups *elite 3 bar muscleups in place of the 5 pull-ups

Take 20 minutes to warm up your DL and handstand push-ups. 20.3 For time: 21 deadlifts, 155/225 lb. 21 handstand push-ups 15 deadlifts, 155/225 lb. 15 handstand push-ups 9 deadlifts, 155/225 lb. 9 handstand push-ups 21 deadlifts, 205/315 lb...

“Work it Wednesday” 6 rounds 3 min AMRAP :20 sec Handstand hold 10 deadlifts 135/95 20 Sit-ups 10 cal bike or row Rest 1 min after each amrap *pick up each amrap where you left off

Back squats 10-10-10 WOD 100 wallballs 50 pull-ups 25 burpees *you may complete these movements in any order you want. **elite: chest to bar Pullups

20.2 Warm up the thruster and your toes to bar for 10 min 20.2 *we will likely not have enough dbs for some of the classes. If their are registered. Athletes in your class please let them use the dbs first. You can modify with a barbell 95 or...

10 min to: Work to a heavy set of 3 hang cleans “Work it Wednesday” 10 rds 10 goblet squats :30 Squat hold with kettle bell 10 hang power cleans 95/65 :30 overhead hold or handstand hold 10 push-ups :30 plank *24 min time cap