Tempo Back Squat
4-4-4-4
(3 secs down, 2 secs pause, 1 sec up)

Complete 3 Rounds for Time:
400 meter Run
10 Power Cleans (135/95)

Run an aerobic mile as a warm-up

5 Minute AMRAP:
5 Burpees
10 Box Step-ups, alternating legs (24/20)
15 V-ups
*Rest 3 minutes
5 Minute AMRAP:
5 Burpees
10 Lateral Box Jumps or Step-overs (24/20)
15 Hollow Rocks
*Rest 3 minutes
5 Minute AMRAP:
5 Burpees
10 Box Jumps (24/20)
15 Sit-ups

Hang Power Snatch EMOM
On the minute x 3: 3 Hang Power Snatches
On the minute x 3: 2 Hang Power Snatches
On the minute x 3: 1 Hang Power Snatches
*Build throughout, finishing with a heavy single in the final minute of the EMOM.

In teams of 2, complete as many rounds as possible in 18 minutes of:
15 Overhead Squats (75/55)
15 Toes to Bar
15 Front Rack Lunges, in place (75/55)
15 Push-ups
15 Calorie Row
*Only one person works at a time. Divide work as desired.

Skill Time
Spend 10-15 minutes working on a gymnastic skill of your choice.

“Dumbbell Fran”
21-15-9
Db Thrusters (30/20)
Pull-ups

Complete 4 Rounds for Time:
200 meter Run
40 Double Unders
100 meter Slam Ball Toss (as a 50m chest pass and 50m keg toss)

Midline Conditioning Set
Complete 4 Rounds for Quality:
500 meter Row at 2k pace
20 “GHD” sit-ups
20 Swiss Ball Cauldron, 10 “stirs” in each direction
*Rest ~1:00 between rounds.

Endurance WOD (7:45am)
Complete for Time:
Cash In: I mile Run
50 Ball Slams (30/20)
50 Burpee Tuck Jumps
50 Wall Ball Shots (20/14)
50 Butterfly Sit-ups
Cash Out: 1500 meter Row

Community WOD (10:00am)
Complete for Time in any order:
800 meter Run
25 Ball Slams
25 Burpee Tuck Jumps 
25 Wall Ball Shots
25 Butterfly Sit-ups
800 meter Row

Deadlift
5-5-5-5
*Aim for 70-75% of 1RM

Complete 5 Rounds for Time:
100 meter Sprint
10 Toes to Bar
10 Push-ups
10 Sit-ups

Bench Press
5-5-5-5
*Aim for 70-75% of 1RM

Plate Agility Drills
Line up a row of 45# plates two feet apart and do various skips & hops down the row of plates, starting with simple movements and progressing to more complex. 

15 Minute AMRAP:
30 Double Unders
20/15 Calorie Row
10 Burpees

Complete for Time:
10-9-8-7-6-5-4-3-2-1
Snatches (115/80)
1-2-3-4-5-6-7-8-9-10
Box Jumps (30/24)

Turkish Get-ups
Spend 10-15 minutes finding a 1RM

Descending Run Intervals
4 x 400 meters
*Rest 2 minutes between intervals.

Tabata Pull-ups
Go for max reps of pull-ups!