Back Squat

Back Squat 5×3
*Up to 80%, build throughout

1000 Meters & 3 Rounds

For Time:
1000 Meter Row
Rest 2 Minutes
3 Rounds:
20 Box Jumps (24/20)
20 Push-ups
*Score is total time between row, rest, and 3 rounds

RMU Practice

15 Minutes of Ring Muscle-up Practice
*They are most likely coming in an open workout in the next two weeks. Let’s get some practice in!

Endurance WOD (7:45am)

25 Minute AMRAP of:
15 Pull-ups
30/24 Calorie Row
15 Burpees
15 Hang Power Cleans (75/55)
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans

Run, Pull, Snatch

4 Rounds for Time:
400 Meter Run
10 Chest-to-Bar Pull-ups
10 Kettlebell Snatch (50/35)

Push Press

Push Press 5×3
*Weight is athlete’s choice, build throughout

10 Minute Monday

10 Minute AMRAP
30 Double Unders
20 Sit-ups
10 Med-ball Cleans (30/20)

19.3 Test

If you would like to test 19.3, feel free to do it instead of today’s WOD.
*Input score in SugarWOD on Friday

Community WOD (10:00am)

15 Minute AMRAP of:
10 Pull-ups
20/16 Calorie Row
10 Burpees
10 Hang Power Cleans
*At some point during the WOD, bike 30/20 Calories
*Hook grip the power cleans
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