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

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

19.3 Test
Athlete’s can test 19.3 instead of the WOD

20 Minute Partner AMRAP of:
200 Meter Partner Run (20 Reps)
30 Power Snatch (75/55)
30 Box Jumps (24/20)
*If starting last run with under 1:00, sub burpees for run, 1 partner working at a time.

15 Minutes of Pistol Practice
Options: Lower to box, stand on box, use ring to lower and raise, plate under heel, full pistols (holding foot acceptable)

4 Rounds for Time
50 Double Unders
50 Foot Single Arm Overhead Walking Lunge (30/20)
*Switch Hands Half Way
1 Minute Rest

20 Minute AMRAP of:
50/40 Calorie Row
40 Sit-ups
30 Kettlebell Swings (50/35)
20 Push-ups

Overhead Squat
5×3
*Weight is athlete’s Choice

21-15-9
Burpees
Pull-ups

Endurance WOD (7:45am)
Partner Workout – 2 Rounds for Time
1600 Meter Partner Row (Split between partners)
80 Sit-ups
60 Push-ups
40 Overhead Squats (75/55)
*Reps are total between partners. 1 partner working at a time.

Community WOD (10:00am)
Partner Workout – 2 Rounds for Time
1000 Meter Partner Row (Split between partners)
60 Sit-ups
40 Push-ups
20 Goblet Squats
*Reps are total between partners. 1 partner working at a time.

TBD – Announced Thursday Evening – Please check SugarWOD

2 Rounds for Time
600 Meter Row
20 Handstand push-ups
25 Jumping Squats
30 Mountain Climbers

ROMWOD
We’ll Close our Class with ROMWOD

20 Minutes of BMU & Gymnastics Practice

Complete for time, in any order:
150 Kettlebell Swings (50/35)
100 Push-ups
50 Toes-to-bar
*Athletes can break up movement and reps however they would like.

Front Squat 1RM Test

3 Rounds for Reps:
Minute 1: 50 Double Unders
Minute 2: 15 Pull-ups
Minute 3: 100 Meter Run

*Each minute, rest with remaining time. If unable to complete reps within the minute, scale back number of reps.