Warm up
4 Rounds
5 Pull ups
10 push ups
10 squats

Strength
Back Squat emom
*you will have about 10 minutes to warm up to your emom weight
8 Minute emom
4 Back squats
*32 squats in 8 minutes is a lot of volume. Work between 60 and 70 percent. If you are feeling really go a little higher

Wod
4 Rounds for time
10 Toes to Bar
25 Doubles (rx) or 50 singles
16 Single DB hang clean and jerk (8 one arm then 8 the other arm) 70/50

Warm up, find a partner that you are going to stay 6 feet away from.

Wod 1-
12 Minute AMRAP-
10 burpees (split as needed)
12 single arm thrusters (split as needed)
14 push ups (Split as needed)
*One partner runs to cones out front while other partner rests. start next round when your partner gets back

Rest 4 Minutes

Wod 2- 8 minute Amrap
Each partner completes a full round then the other partner goes. you go, i go
10 Alternating DB snatches
Run to front and back
Switch working partner every round

Rest 4 Minutes

Wod 3- 4 minutes max cals
One partner on a bike, one on a rower

8am to 10am can be used as open gym.
I will start wods at 9am and 10am for people who want to participate in class rather than open gym

8am Endurance Wod
Warm up with a 1/2 mile run
Then
2×800 with a 3 minute break between intervals
4×400 with a 2 minute break between
4X200 with a 1 minute break between intervals

Workout

Wod 1
7 Minutes Amrap
Run 800m
In remaining time complete as many cleans as possible. 155/105

Rest 3 Minutes
Wod 2
7 Minutes Amrap
5 pull ups
10 push ups
15 Squats

Rest 3 mintes
Wod 3- 7 minutes
Run 800m
In remaining time do as many cleans as possible 155/105. (yes its the same as the first wod)

Rest 3 Minutes

WOD 4 Mystery Wod!
There is a wod 4, our only hint is to not slack on the first 3 wods

Warm up.
3 rounds
200m run
All with empty bar
5 good mornings
5 Romanian deadlifts
5 deadlifts from the shin

Strength
Work to a heavy 3 rep deadlift
Follow a rep scheme similar to this
7,7 (light) 5,5 (a little heavier) then 3 to 4 sets of 3 to find that heavy 3. Not going for a 3 rep max, just getting heavy weight on the bar again

Wod
3 Rounds for time
15 Deadlifts 225/155
Run 400 M
5 Muscle ups.

*Sub muscle up is 7 pull ups 7 ring or bench dips

Warm UP- 5 minute of run, bike or row
Weightlifting specific- time to work on some skills
2 Rounds
10 Snatch grip high pulls
10 Muscle snatch
10 hang power snatch
10 Overhead squats

Coach sets clock, you have to 20 minutes to work on power snatches over full snatches.

Wod-
12 Minute Amrap
Burpee and Wall Ball Ladder 20/14
Do 1 burpee then one wall ball
do 2 burpees, 2 wall balls
3,3
4,4
… and on and on and on for 12 minutes
Score will be what round you got to plus the extra reps

so if you made it into 1 burpee of round 14 your score would be 14 plus 1. If you made it to round 14 and did 14 burpees and 10 wall balls your score is 14 plus 24.