Every 2:00 x 3 Sets:
3 Muscle Cleans
*Rest 2 minutes after then last set, then:
Every 1:30 x 8 Sets:
1 Power Clean

Complete for Time:
200m Slam Ball Toss (any style) (30/20)

Run an aerobic mile as a warm-up

30-20-10
DB Thrusters (30/20)
Toes to Bar
*100 Double Unders after each round

Find your Baseline Weights for the next Strength Cycle: 
Push Press
Weighted Front Rack Lunges (in place)

Death By…
Minute #1: 1 Burpee Pull-up
Minute #2: 2 Burpee Pull-ups
*Continue adding 1 rep of each movement each minute until failure.

*Rest 5 minutes

Death By…
Minute #1: 10 Sit-ups
Minute #2: 11 Sit-ups
*Continue adding 1 sit-up each minute until failure.

Bones Gone Bad Fundraiser (8-10a)
“Fight Gone Bad”
3 Rounds for Total Reps in 17 Minutes:
1 minute Wall Ball Shots (20/14)
1 minute Sumo Deadlift High Pulls (75/55)
1 minute Box Jumps (20”)
1 minute Push Press (75/55)
1 minute Calorie Row
*1 minute Rest

Community WOD (10:00a)
15 Minute EMOM, with 30 seconds of work and 30 seconds of rest
Minute #1: Wall Ball Shots
Minute #2: Sumo Deadlift High Pulls
Minute #3: Box Jumps
Minute #4: Push Press
Minute #5: Calorie Row

Complete 6 Rounds for Time:
12 Squats
12 Push-ups
12 Walking Lunges
200 meter Run
*25 minute Time Cap

Core Superset
3 Rounds for Quality of:
Stability Ball Cauldron, 10 “stirs” ea direction
Stability Ball Hamstring Curls: 10-15 reps

Complete for Time:
25 Burpees
25 Power Cleans (135/95)
25 Burpees
*7 Wall Ball Shots (20/14) at the top of each minute.

Movement Prep: Coach’s Choice

Core Set:
3 Sets of:
10 Hollow Rocks
10 per side Side Planks with Hip Dip
10 per side Kb Windmill, high or low

Push-Pull Set:
3 Sets of:
10 Renegade Rows (push-up + left Db row + right Db row); increase wt each set if able

Strength SuperSet:
Deadlifts: 10 @ 50%, 8 @ 65%, 6 @ 75%, 4 @ 85%, 3 @ 90%
Bulgarian Split Squats: 5 sets of 5 per side, warm-up with a bodyweight set and add weight each set if able.

Power/Plyometric Set:
8 Rounds of 20 secs work, 20 secs rest
Box Jumps:
Sets #1 & #5: Step Up/Jump Down
Sets #2 & #6: Jump Up/Step Down
Sets #3 & #7: Rebound Jumps (Start on top of box and jump down & up quickly)
Sets #4 & #8: Lateral Jumps/Step-overs

Coach-led Mobility: Coach’s Choice

5 x 500 meter Row
*Rest 3 minutes between intervals.

Core Superset
3 Rounds for Quality of:
1 minute of Plank (any style)
Pallof Press, 10 per side (any style)

Ring Muscle-up Practice:
Spend 15 mins working on drills and skills.

16 Minute EMOM:
Odd Mins: 6 Push Press (105/75) + 6 Strict Pull-ups or 3 Muscle-ups
Even Mins: 40 Double Unders or 30 seconds of Double Under Practice