On an 18 Minute Clock:
1 Minute of Calorie Row for max calories
*Rest 1 minute
1 Minute of Sit-ups for max reps
*Rest 1 minute
1 Minute of Kb Sumo Deadlift High Pulls for max reps (60/45)
*Rest 1 minute
(3 Rounds total)

Plate Agility Drills: line up the 45# plates in a row; do various hops and agility drills on and over the plates for 8-10 minutes.

Complete 4 Rounds for Time:
400 meter Run
6 Pull-ups or Ring Rows
8 Push-ups
10 Jump Squats
40 Double Unders or 80 Singles

Back Squat
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%

Bench Press
5 @ 60%
5 @ 65%
4 @ 70%
3 @ 75%

4 Minutes of:
Max Reps Wall Ball Shots (20/14)

4 Rounds for Quality:
5 (per leg) Single-Leg Kb Deadlift
5 Kb Swings, Russian or American
*Increase weight per round if able.

12 Minute AMRAP:
12 DB Front Rack Walking Lunge (30/20)
12 Sit-ups
12 Burpees
12 DB Push Press (30/20)

Endurance WOD (7:45am)
“Emily”
Complete 10 Rounds for Time:
30 Double Unders
15 Pull-ups
30 Squats
100 meter Sprint
*Rest 2 Minutes
(50 Minute Time Cap)

Community WOD (10:00am)
20 Minute AMRAP:
30 Double Unders or 60 Singles
10 Pull-ups or Ring Rows
15 Sit-ups
20 Squats
100 meter Sprint

Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press

Option #2:
Complete 2 Rounds for Time:
800 meter Run
60 Db Box (24/20) Step-ups, alternating legs (30/20)
40 Russian Kb Swings (70/50)
20 V-ups

Dessert: Plank Tabata, any style

Power Clean
4 x 8 Unbroken
*Increase weight each round. Rest as needed. Focus on technique.

12 Minute EMOM:
Even Minutes: 2 Squat Cleans (185/125)
Odd Minutes: 40 Double Unders

Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.

Option #2:
Run Workout from Main site
Complete for Time:
400 meter Run
Rest 1 minute
800 meter Run
Rest 2 minutes
1200 meter Run
Rest 3 minutes
1600 meter Run

Option #1: Baseline Strength Test
Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.

Option #2: 
25-20-15-10-5
Calorie Row
Push-ups
Box Jumps (24/20)

Find a 3RM for:
Back Squat
Front Squat
Bench Press
*You can test 1-2 lifts today and return to test the other lift(s) later in the week.

Accessory Work
3 Sets of:
10 Hollow Rocks
10 Supermans
10 Strict Pull-ups/Ring Rows