10 Minute EMOM
2 Squat Snatch @ 60-65% of 1RM

Complete 3 Rounds for Time:
25 Plate Ground to Overhead (45/25)
15 Weighted Sit-ups (45/25)
10 Hollow Rocks
5 Squat Snatch (95/65)

Endurance WOD (7:45am)
“Bull” (variation)
Complete 2 Rounds for Time:
200 Double Unders
50 Single-arm Kb OHS (50/35)
50 Pull-ups
Run 1 mile
(*50 Minute Time Cap)

Community WOD (10:00am)
Complete 2 Rounds for Time:
100 Double Unders or 200 Singles
30 Single-arm Kb OHS
25 Pull-ups
800 meter Run

Complete 4 Rounds for Time:
10 Burpees
100 meter Run
10 Air Squats
100 meter Run
10 Push-ups
100 meter Run
10 Sit-ups
100 meter Run

Complete 6 Sets for Max Load & 1 Set Equals:
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

Handstand or Handstand Walk Practice:
Spend 15 minutes working on this skill: work up to a max handstand hold or a max handstand walk.

20 Minute AMRAP:
200 meter Row
10 Handstand Push-ups
10 Kb Swings (70/50)

Appetizer: Tabata Double Unders

“Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Overhead Squats (95/65)
(*25 Minute Time Cap)

20-15-10-5
Ring Dips
Jump Squats
Decline Push-ups
Straight-leg Sit-ups
(*20 Minute Time Cap)

4 x 1 Minute Plank Hold:
Elbows
Palms
Right Side
Left Side
*Rest 30 seconds between holds.

Endurance WOD (7:45am)
“Triple Threat”
3000 meter Row
300 Double Unders
3 Mile Run
*Complete in any order.

Community WOD (10:00am)
20 Minute AMRAP:
200 meter Row
20 Double Unders or 60 Singles
20 Kb Swings
200 meter Run

Core Appetizer:
Tabata Plank, any style

50-40-30-20-10
Pistols
Mountain Climbers
Sit-ups

Complete 3 Rounds of:
1 minute each of the following for max reps:
Wall Ball Shots (20/14)
Sumo Deadlift High Pull (75/55)
Box Jumps (24/20)
Push Press (75/55)
Calorie Row
*Rest one minute between rounds.