4 Rounds for Reps
Minute 1 – Kettlebell Swings
Minute 2 – Double Unders
Minute 3 – Lunge Steps
Minute 4 – Rest

1 Mile Run
* Casual cool down pace

Front Squat
3×5
* All sets at 65% – These should be light this week. Squat test coming next week.

15 Minute AMRAP of:
20/16 Calorie Row
20 Push Ups
20 Pull-ups
20 Mountain Climbers

Bent Over Row

5×5
*Build to heavy set of 5



3 Rounds for Time
400 Meter Run
15 Handstand Push-ups
15 Box Jump Overs (24/20)

Tabata KBS & Sit-ups

8 Rounds, alternating between kettlebell swings and sit-ups:
20 Seconds of Work
10 Seconds of Rest
* Score is total reps
*KB weight is athlete’s choice

12 Minute AMRAP
15 Toes-to-Bar
20 Sumo Deadlift High Pull (75/55)
25 Jumping Squats

Squat Clean
3-3-2-2-1-1
*Up to 95% of 1-rep

2 Rounds for Time:
400 Meter Run
15 Power Cleans (75/55)
20 Wall Ball Shots (20/14)
25 Double Unders

15 Minutes of Bar Muscle-Up Practice

3 Rounds for Time:
3 Bar Muscle-Ups
20 Mountain Climbers
20 Box Jumps
*Sub BMUs with 5 Jumping pull-ups + 5 Push-ups

Back Squat

5×3
*Up to 90% of 1 Rep



15 Minute AMRAP:

500 Meter Row
10 Overhead Squats (75/55)
10 Candlesticks

10:30am Class Only

“Jackie”
For time:
1000 Meter Row
50 Thruster (45/35)
30 Pull-ups

Deadlift
5×3
*Up to 80% of 1 Rep

4 Rounds for Time:
50 Double Unders
40 Kettlebell Swings (50/35)
30 Sit-ups
20 Box Jumps (24/20)

Endurance WOD (7:45am)
For Time:
27-21–15-9
Calorie Row
Burpees
Push Press (75/55)

Community WOD (10:00am)
For Time:
21-15-9
Calorie Row
Burpees
Push Press
* Push Press Weight is Athlete’s Choice