Run 1 mile

Medium, aerobic pace

10 Minute Tuesday

10 Minute AMRAP of:
100′ Bear Crawl
15 Hang Power Cleans (75/55)
20 Wall Balls (20/14)

*Bear crawl/handstand walk counts for 20 reps in final round 1/5 reps per 5′ line
*Rx+ Swap bear crawl for 25′ handstand walk and power cleans @95/65

Bench Press

5×3
*Build throughout all 5 sets, up to 85% of 1RM

Keep on Moving

2 Rounds
4 Minute AMRAP of:
40 Double Unders
20 Russian Twists (45/25)
20 Air Squats
20 Kettlebell Swings (50/35)
*Rest 90 seconds between rounds. Pick up where you left off.

Endurance WOD (7:45am)

For Time:
1 Mile Run
20 Box Jumps (24/20)
40 Sit-ups
20 Front Rack Lunges (75/55)
800 Meter Run
20 Front Rack Lunges (75/55)
40 Sit-ups
20 Box Jumps (24/20)
400 Meter Run

Snatch Complex EMOM

Every minute, on the minute for 8 Minutes:
1 Hang Squat Snatch
1 Squat Snatch
*Build throughout, up to 90% of 1RM

Oohh My!

21-15-9 of:
Dumbbell Thrusters (30/20 – Each Arm)
Deadlifts @45% of 1RM

Every 4 Minutes, 15 Pull-ups or 5 Ring Muscle-ups. Workout begins with pull-ups or Ring Muscle-ups

ROMWOD

We’ll close out class with ROMWOD
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