Community WOD (10:00am)

15 Minute Partner AMRAP:
200 Meter Partner Run
30 Kettlebell Swings
30 Walking Lunges
30 Burpees
30 Box Jumps
*Other than run, 1 partner working at a time.

4 Round Friday

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

Squat Snatch EMOM

8 minutes
Every Minute, On the Minute:
1 Snatch Pull
1 Squat Snatch
1 Overhead Squat
*Weight is athlete’s choice

RMU Practice

20 Minutes of rings muscle-up practice and drills.

12 Minute Grind

12 Minute AMRAP
200 Meter Run
20 Box Jumps (24/20)
5 Ring Muscle-Ups
*Sub RMU for 10 Ring Rows & 10 Push-ups

Back Squat 5-5-3-3-2

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

16.5-ish

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

*Rx+ (95/65)

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