Endurance WOD (7:45am)
25 Minute Partner AMRAP
50/40 Calorie Row (Split 50/50 between partners)
30 Thrusters (75/55)
30 Kettlebell Swings (75/55)
30 Burpees
*1 Partner Working at a time

Community WOD (7:45am)
15 Minute Partner AMRAP
25/20 Calorie Row (Split 50/50 between partners)
20 Thrusters
20 Kettlebell Swings
20 Burpees
*1 Partner Working at a time

9 Minute AMRAP of:
10 Dumbbell Hang Clean & Jerk (30/20)
10 Toes-to-bar
20 Walking Lunge Steps

3 Rounds for Form:
10 GHD Sit-ups/V-ups
10 Supermen
5 Strict Pull-ups
*Sub pull-ups for negatives or banded pull-ups

Split Jerk
5×1
*Max of 80%, build throughout

2 Rounds for Time:
800 Meter Run
30 Slam Balls (30/20)
15 Handstand Push-ups (kipping)

Squat Snatch EMOM
8 Minutes:
Every Minute, on the Minute:
2 Squat Snatches @~75% of Squat Snatch 1RM

3 Rounds for Reps
Minute 1 – Kettlebell Swings (50/35)
Minute 2 – Sit-ups
Minute 3 – Push-ups
Minute 4 – Calorie Row
Minute 5 – Rest

15 Minutes of Bar Muscle-up Practice

10 Minute AMRAP:
15 Pull-ups
20 Box Jumps
*At any point in the workout, accumulate 200′ sled push – can be split up

4 Rounds, Every 2 Minutes:
5 Overhead Squats
*Weight is athlete’s choice, build throughout

16 Minute AMRAP of:
20 Push Press (75/55)
30/24 Calorie Row
40 Double Unders

Endurance WOD (7:45am)
2 Rounds for Time:
1 Mile Run
20 Pull-ups
25 Burpees
30 Air Squats
*Pssst..Murph is coming!

Community WOD (7:45am)
Part A:
800 Meter Run For Time

Part B:
10 Minute AMRAP of:
5 Pull-ups
10 Burpees
15 Air Squats
*Substitute jumping pull-ups for pull-ups

TBD – Please check SugarWOD

10 Minute AMRAP of:
30 Double Unders
20/14 Calorie Row
10 Ring Dips

ROMWOD
We will close out class with ROMWOD.

Tabata Sit-ups
8 Rounds: 20 Seconds of Work, 10 Seconds of Rest
*Score

3 Rounds:
5 Minutes on the Clock:
Run 400 Meters
With remainder of 5 minutes, AMRAP of:
20 Mountain Climbers (L+R= 1 Rep)
20 Wall Balls (20/14)
*Score is rounds + reps of mountain climbers & wall balls