Tempo Push-ups

3×3 of:
10 Seconds from top of push-up to bottom
Up at normal tempo

Jump, Pull, Shoot

8 Minute AMRAP of:
50 Double Unders
10 Deadlifts (135/95)
15 Wall Balls

Saturday Endurance WOD (7:45am)

5 Rounds with 5 Minutes on the Clock:
400 Meter Run
With remaining time, AMRAP of:
15 Thrusters (75/55)
30 Kettlebell Swings (50/35)
15 Pull-ups

*Rest 90 Seconds between rounds
*Pick up where you left off each round
*Score is round plus reps of thrusters, KBS & pull-ups

Community WOD (10:00am)

3 Rounds with 4 Minutes on the Clock:
200 Meter Run Buy-in
With remaining time, AMRAP of:
15 Thrusters (45/35)
30 Kettlebell Swings
15 Jumping Pull-ups

*Rest 90 Sseconds between rounds
*Pick up where you left off each round
*Score is round plus reps of thrusters, KBS & pull-ups

Squat Clean 3-2-1-1-1

Squat Clean for load:
#1: 3 reps @ 60%
#2: 2 reps @ 65%
#3: 1 rep @ 70%
#4: 1 rep @ 75%
#5: 1 rep @ 80%

Sprint & Work

4 Rounds:
2 Minutes on The Clock
250 Meter Row Buy-in

Then AMRAP of:
6 Burpees
6 Alternating Dumbbell Snatch (30/20)

*Rest 30 Seconds between rounds
*Score is total rounds + reps of burpees & snatches

Bench Press

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

Finish with a max unbroken set with empty barbell

Sprint Repeats

Run 8x100m
*Rest is your walk back. Score is slowest time.
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