Deadlift
5×3
*Up to 80% of 1 Rep

4 Rounds for Time:
50 Double Unders
40 Kettlebell Swings (50/35)
30 Sit-ups
20 Box Jumps (24/20)

Endurance WOD (7:45am)
For Time:
27-21–15-9
Calorie Row
Burpees
Push Press (75/55)

Community WOD (10:00am)
For Time:
21-15-9
Calorie Row
Burpees
Push Press
* Push Press Weight is Athlete’s Choice

Squat Snatch
5-4-3-2-1
*As heavy as possible

Chipper For Time:

100 Double Unders
20 Hang Power Snatch (75/55)
40 Sit-ups
20 Overhead Walking Lunges (45/25)
20 Pull-ups
20 Overhead Walking Lunges (45/25)
40 Sit-ups
20 Hang Power Snatch (75/55)
100 Double Unders

20 Minute AMRAP:
20 Burpees
20 Kettlebell Swings (50/35)
20 Air Squats
20 Toes-to-Bar
20 Box Jumps (24/20)

Front Squat 
5×5
*Up to 90% of 1RM, build throughout

4 Rounds for Time:
250 Meter Row
20 Sit-ups
20 Wall Balls (20/14)

1 Power Clean (95/65)
2 Hand Stand Push Ups
3 Front Squats (95/65)
4 Sumo DeadLift High-Pull (95/65)
5 Chest to Bar Pull Ups
6 Box Jumps (20/24)
7 Burpees
8 Sit-ups
9 Wall Balls (20/14)
10 Kettle Bell Swings (50/35)
11 Deadlifts (95/65)
12 Thrusters (95/65)

* Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc

Endurance WOD (7:45am)
2 Rounds for Time:
50 Calorie Row
15 Chest to Bar Pull-ups
50 Lunge Steps
50 Kettlebell Swings
50 Air Squats

Community WOD (10:00am)

2 Rounds for Time:
30 Calorie Row
15 Pull-ups
30 Lunge Steps
30 Kettlebell Swings
30 Air Squats

8 Minute EMOM
 – Clean Complex 
1 Clean pull, 1 Hang Power Clean, 1 Squat Clean
*Score is heaviest weight

“Nancy”

5 Rounds for Time:
400 Meter Run
15 Overhead Squats (95/65)

Tabata Rind Dips
8 Rounds – 20 seconds of work, 10 seconds of rest
*Score is total reps

3 Rounds For Reps:

Minute 1 – Calorie Row
Minute 2 – Sit Ups
Minute 3 – Double Unders
Minute 4 – Rest
*Score is total reps