Front Squat
3-3-3-3
*60-65% of 1RM (keep it moderate)

Complete 3 Rounds for Time:
20 Pull-ups
20 Front Rack Lunges (75/55)
20 Push-ups
20 Front Rack Lunges
20 Sit-ups

15 Minute Partner WOD
Partner A: Row 500/400 meters
Partner B: Deadlift Hold (225/155)
*Switch every 500/400m. Rower may only row when barbell is off the ground.

*Rest 5 minutes

Complete for Time:
1000 meter Row

8 Minute EMOM:
1 Snatch Grip Deadlift + 1 Hang Snatch + 1 Overhead Squat
*Work up to WOD weight or beyond.

“Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Overhead Squats (95/65)

Endurance WOD (7:45a)
Complete 5 Rounds for Time:
30 KB Swings (35/25)
1 Clean & Jerk (135/95)
25 Air Squats
1 Clean & Jerk
20 Mountain Climbers
1 Clean & Jerk
15 Box Jumps (24/20)
1 Clean & Jerk
10 Burpees
1 Clean & Jerk
*Time Cap = 50 minutes

Community WOD (10:00a)
20 Minute AMRAP:
10 KB Swings
10 Air Squats
10 DB Seated Presses
10 Mountain Climbers
10 Box Jumps or Step-ups
10 Burpees

Bench Press
3-3-3
*Aim for ~80% of 1RM

Back Squat
3-3-3
*Aim for ~80% of 1RM

Death by Jumping Lunges
On an EMOM clock, start with 2 jumping lunges and add 2 reps each minute until you cannot continue, i.e. you collapse on the ground!

Complete 7 Rounds for Time:
7 Handstand Push-ups
7 V-ups
7 Deadlifts (135/95)
7 Hang Power Cleans (135/95)
7 Knees to Elbows

30 Minute Partner AMRAP:
20 Push-ups on a Wall Ball
20 alternating Wall Ball Shots
200m Wall Ball Carry while the partner holds a Plank. Switch & repeat.
20 Wall Ball Sit-ups
(*Rx = 20/14)