Complete 3 Rounds For Time:
800 m Run
1000 m Row

Dessert Tabata:
Alternate between Bench Leg Lifts & Front Plank

Shoulder Press
6-6-6-6
(70% of 1RM)

Double Under Tabata

10-9-8-7-6-5-4-3-2-1
Ball Slams (30/20)
TTB + Pull-up

Practice handstand walks for 10 minutes

15 Minute AMRAP:
10 Front Squats (65/45)
15 Box Jumps (24/20)
20 Sit Ups
25 Kb Swings (50/35)

Dessert:
3 attempts at max handstand holds

30 Minute AMRAP:
400 meter Run
5 Kb Snatch, L arm (45/30)
5 Kb Snatch, R arm
10 Push-ups
2 Tire Flips
2 Rope Climbs
200 meter Row

On a 12 Minute Clock, complete 30 seconds of work and rest 30 seconds. 
Alternate between:
Max reps of Double Unders
Max Calorie Row

Complete 5 Rounds for Time:
50 meter Walking Lunge
50 meter Sprint
10 Knees to Elbows

Bench Press
5-5-5-5-5

Complete 7 Rounds for Quality:
5 Power Cleans (115/80)
5 Thrusters
5 Back Squats

Clean Liftoff Deadlift
3-3-3-3-3

Complete for Time:
40 Sumo Deadlift High Pull (75/55)
100 meter Run
30 SDHP
200 meter Run
20 SDHP
400 meter Run
10 SDHP
800 meter Run

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Practice Single Leg Deck Squats for 10 mins

6 Minute AMRAP:
3 Squat Snatch (95/65)
30 Double Unders

6 Minute AMRAP:
12 Kb Swings (50/35)
24 Sit-ups

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20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

 

Meet at the Green Mtn Trailhead at 7:45: the main parking lot on Alameda Pkwy near GMHS. Barbell class will be held at the gym at 9:00 following the Endurance WOD. You can do both!