Front Squats:
5-5-3-3-2-2
*Build from 65% up to 80% throughout your sets.

“Fran” For time:
 21-15-9
Thrusters (95/65)
Pull-ups

Deadlift
5-5-5 @80%

2 Rounds For Time:
500 Meter Row
50 Double Unders
50 Box Jumps (24/20)
Rest 5 Minutes

Endurance WOD (7:45am)
Complete for Time in any order:
Row 1600 meters
200 Goblet Squats (50/35)
Run 1600 meters
160 Sit-ups
200 Double Unders/400 Singles



Community WOD (10:00 am)

Complete for Time in any order:
Row 1000 meters
100 Goblet Squats (50/35)
Run 800 meters
80 Sit-ups
100 Double Unders/200 Singles

15 Minutes Bar Muscle Up Practice
Test max, unbroken set of where you’re at in the progression.

20 Minute AMRAP:
400 Meter Run
50 Double Unders
/100 Singles
20 Push Press (95/65)

8 Minute EMOM:
2 Squat Snatch @80%

21-15-9
Bar Facing Burpees
Power Snatch (115/75)
Calorie Row

Tabata Kettlebell Swings (50/35)

Complete 4 Rounds for Time:
500 Meter Row
20 Sit Ups
20 Thrusters (75/55)

Back Squat 1 Rep Max 

*Be safe and build to a heavy 1 rep back squat

10 Min AMRAP:
10 Toes To Bar
10 Wall Ball Shots (20/14)
10 Box Jumps

Deadlift
3-3-3 @85%


Chipper For Time:
60 Walking Lunges
50 Russian Twists (45/25)
40 Box Jumps (24/20)
30 Russian Kb Swings (70/50)
20 Burpees
10 Strict Pull-ups

Endurance WOD (7:45am)

Cardio Helen
Complete 3 Rounds for Time:
Run 1 mile
21 Kettlebell Swings (50/35)
12 Pull-ups



Community WOD (10:00 am)

“Helen”
Complete 3 Rounds for Time:
400 Meter Run
21 Kettlebell Swings (50/35)
12 Pull-ups”

Complete 4 Rounds for Time:

Run 400 meters

10 Push-ups

6 Squat Snatch (95/65)


*Rest 5 Minutes


Row 4 Minutes for Max Distance