Deadlift
3×5 @80%

4 Rounds for Time:
50 Double Unders
15 Pull-ups

8 minute EMOM
Every Minute, On the Minute:
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat
*Weight is athlete’s choice, can build throughout

3 Rounds for Reps:
Minute 1: Dumbbell Snatch (30/20)
Minute 2: Wall Balls (20/14)
Minute 3: Sit-ups
Minute 4: Calorie Row
Minute 5: Rest

Ring Muscle-up Practice
20 Minutes of RMU Practice & Drills

12 Minute AMRAP:
200 Meter Run
20 Box Jumps (24/20)
5 Ring Muscle-Ups

*Sub RMU for 10 Ring Rows & 10 Push-ups

For Time:
75 Double Unders
40 Kettlebell Swings (50/35)
75 Double Unders
40 Hang Power Cleans (75/55)
75 Double Unders

ROMWOD
We’ll be closing out class with ROMWOD to work on mobility

Back Squat:
5 @75%
5 @80%
3@85%
3 @87.5%
If Feeling Good, 2@ 90%

Front Squat:
5 @75%
2×3 @80%
3 @85%

16.5-ish
15-12-9-6-3 for Time:
Thrusters (75/55)
Bar Facing Burpees

*Rx+ (95/65)

Endurance WOD (7:45am)
2 Rounds for Time:
50 Wall Balls (20/14)
25 Burpees
50 Double Unders
25 Calorie Row
Rest 2 Minutes

Community WOD (10:00am)
2 Rounds for Time:
30 Wall Balls (20/14)
15 Burpees
30 Double Unders/60 Singles
15 Calorie Row
Rest 1 Minute

Deadlift
5×3 @ 70%

21-15-9
Box Jumps (24/20)
Toes-to-Bar

Front Squat :
#1:  5 reps @ 70%
#2:  3 reps @ 75%
#3:  3 reps @ 75%
#4:  3 reps @ 80%
#5:  2 reps @ 82.5%

7 Rounds for Time:
100’ Bear Crawl
5 Bear Complex (95/65)
*Bear Complex = power clean, front squat, push press, back squat, push press without putting the bar down.
* RX+ = 135/95