Warm Up

3 Rounds
10 High Knees
10 Butt Kickers
10 Air Squats
5 Push-ups to Down Dog

Pull, Run, Deadlift x4

4 Rounds for Time:
10 Deadlifts (135/95)
400 Meter Run
10 Pull-ups

Rx+ (185/135) & C2B Pull-ups

Split Jerk 2-2-2-1-1

Split Jerk for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 2 reps @ 80%
#4: 1 rep @ 85%
#5: 1 rep @ 90%

Choose Your Own Adventure

Yes, just like the books.

Pick a movement or skill you want to work on and work on it until the end of class.

– Pull-ups
– Bench Press
– Cleans
– Snatch
– Push-ups
– Double/Triple Unders
– Muscle-ups
– Handstand push-ups/walks
– Even bicep curls!

Burpees are the “Break”?!

4 Rounds for Time of:
15 Push Press (75/55)
15 Hang Power Cleans (75/55)
10 Burpees
10 Toes-to-Bar

Rx+ (95/65)

It’s A Beautiful Friday – Let’s Run!

5 Rounds for Time:
400 Meter Run
15 Dumbbell Hang Clean & Jerk
10 Box Jumps (24/20)

*Clean & Jerk weight is athlete’s choice – add to notes.

Rx+ Add 5 RMU to each round

How long of an EMOM?!

Every Minute, On The Minute, For 18 Minutes:
15 Double Unders
4 Push-ups
5 Wall Balls (20/14)
*Score is total reps – 468 possible. If not getting 20-30 seconds of rest, cut back reps.

Front Squat 5-3-3-2

Front Squat for load:
#1: 5 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 2 reps @ 90%

Sprint & Rest – Snatch, Sit-ups, Pull-ups

5 Rounds With 3 Minutes On The Clock:
3 Power Snatch @ ~85%
20 Sit-ups
10 Pull-ups
*Rest remainder of 3 minutes
*Score is total reps – 165 Possible

Rx+ Chest-to-bar

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