Tempo front squat 5-4-3-2-1 :03 down and regular up WOD Competitor 12 muscle ups 21 cal bike or row 9 muscle ups 15 cal bike or row 6 muscle ups 9 cal bike or row Fitness Chest to bar pull-ups Lifestyle: ring rows, or jumping pullups

Find a heavy single of the following complex: Power clean + squat clean + split jerk Hero WOD Klepto 4 rounds 27 box jumps 24/20 20 burpees 11 squat cleans 145/100 Fitness: squat cleans 115/75 Lifestyle: step ups, squat cleans 75/55

**We will no longer have a 6pm class** Barbell good mornings 5-5-5-5-5 WOD Hero WOD “Marco” 3 rounds 21 pull-ups 15 HSPUs 9 thrusters 135/95 Lifestyle: Jumping pull-ups or ring rows, pushups, 75/55 thrusters

Hero WOD Zues 3 Rounds For Time 30 Wall Ball Shots 20/14 30 SDHP 75/55 30 Box Jump (20 in) 30 Push Presses 75/55 30 calorie Row 30 Push-Ups 10 Back Squat Bodyweight Lifestyle: WB 14/10, sdhp 45/35, back squat @ 65% of 1rm

Hang power snatch with :03 pause in receiving position. 2-2-2-1-1 WOD Competitor 20 min AMRAP 10 CTB pull-ups 10 thrusters 95/65 *at the start and every 2:00 complete 40 DUs Fitness – regular pull-ups, 25 DUs every 2:00 Lifestyle – 10...