3 Sets of Max Strict Pull-ups
* Rest 2 minutes between sets
* Mods – Negative pull-ups, banded pull-ups, ring rows

14 Minute AMRAP of:
50 Double Unders
15 Toes-to-Bar
30/26 Calorie Row

Back Squats
#1: 5 reps @ 65%
#2: 5 reps @ 70%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 3 reps @ 77.5%

3 Rounds for Time:
200 Meter Run
15 Push Press (75/55)
30 Walking Lunge Steps

Endurance Partner WOD:
In Teams of 2:
800 Meter Row (Split 400/400)
50 Burpee Box Jumps (24/20)
800 Meter Row (Split 400/400)
150 Sit-ups
800 Meter Row (Split 400/400)
200 Double Unders
800 Meter Row (Split 400/400)
100 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.



Community Partner WOD:

In Teams of 2:
500 Meter Row (Split 250/250)
40 Burpees
500 Meter Row (Split 250/250)
80 Sit-ups
500 Meter Row (Split 250/250)
100 Double Unders
500 Meter Row (Split 250/250)
80 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.

20 Minutes of Ring Muscle-up Practice



15 Minute AMRAP
10 Handstand Push-ups
25/21 Calorie Row
20 Sit Ups
10 Deadlifts (135/95)

Front Squat

1 Rep Max Test



4 Rounds, every 5 minutes:
400 Meter Run
AMRAP with remaining time of:
6 Chest-to-bar Pull-ups
8 Burpees
10 Air Squats

8 Minute EMOM:
3 Power Snatch
*Weight is athlete’s choice and can build throughout



4 Rounds for Time:
10 Hang Power Snatch (95/65)
20 Lateral Bar Jump Overs
15 Russian Kettlebell Swings (70/54)

3 Rounds for Reps:
1 Minute Slam Balls (30/20)
1 Minute Box Step Ups (24/20)
1 Minute Sit Ups
1 Minute Calorie Row
1 Minute Rest



Close out Class with ROMWOD

Back Squat

1 Rep Max Test

For Time:
30 Burpees
30 Box Jumps
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)

Endurance WOD (7:45am)

For Time:
500 Meter Row
15 Pull-ups
20 Box Jumps (24/20)
500 Meter Row
15 Pull-ups
20 V-Ups
500 Meter Row
15 Pull-ups
20 Burpees
500 Meter Row

Community WOD (10:00am)
For Time:
250 Meter Row
15 Pull-ups
20 Box Jumps (24/20)
250 Meter Row
15 Pull-ups
20 Air Squats
250 Meter Row
15 Pull-ups
20 Burpees

Split Jerk
3-3-2-2-1-1
* Up to 95%, build throughout

For Time:

22-16-10
Alternating Dumbbell Snatch (30/20)
Burpees