8am endurance
3000M row
Every 500m including the very beginning and the end stop rowing and do
5 burpees
400 run
5 bupees

Bike version
175/150 Cal Bike
Every 25 cals stop and do the burpees run.

9am and 10am

3 rounds for time of:
25 Thrusters, 45/35 lbs (empty bar, make it quick)
5 Ring Muscle-ups (or 5 pull ups and 5 dips)

Rest 5

3 rounds for time of:
10 Hang Power Cleans, 155/105 lbs
10 Bar Facing Burpees
Handstand Walk, 25 feet (sub 10 hand stand push ups or 10 DB presses)
*try to a lane across the back of the gym for handstand walks.. one person go at time, stay apart

Rest 5

5 rounds for time of:
10 c;als bike or rower
10 Knees-to-elbows

Barbell warm up
Snatch grip
2 Rounds
Minutes 1- 10 snatch high pull up plus 5 power position power snatch
Minute 2- 5 Power snatch from the knee plus over head squat
Minute 3- 5 Snatch lifts offs, pause at the knee, then finish with squat snatch

Strength
16 minutes, every other minute on the minute, try to add weight each round
(8 working rounds of this complex)
1- Power (or full) snatch from the ground
2 Hang squat snatch

Wod
Repeat wod From June 3rd

21-18-15-12-9-6-3 reps for time of:
Toes-to-bar
Wall-ball shots

Use whatever weight you used on june 3rd

Barbell warm up
2 Rounds
Minute 1 10 clean grip high pulls plus 5 power position power cleans
Minute 2 10 hang position power cleans
Minute 3 10 Lift offs, pause at knee, power clean

Clock starts for 20 minutes to start right after the warm up. You have that time to fine a 1 rep max POWER clean. Last week was Squat clean. Going back to higher reps and positional work starting next week.
That from the ground catching the bar above parallel

1-1-1-1-1-1-1-1

16 Minute Amrap
1 Power Clean (try for 90 percent of what you just did)
5 Ring dips
20 KB swings 53/35
400 M Run

Warm up
2 Rounds
10 empty bar back squats
200 m run
When finished go right to your bar and start building up if you are maxing out.

Strength
build up to a 1 rep max back squat 25 minutes
*if you don’t feel like maxing out do 5×5 and we will help you pick your percentage weight for the wod

Wod:
Weight TODAY IS A PERCENTAGE OF YOUR BACK SQUAT, if you are comfortable taking this off the floor. take it off the floor, otherwise you a rack
4 rounds for time of:
20/15 Bike Calories or 20 row cals
7 back squats , 55% 1RM
Dumbbell Farmers Carry, 50/35 lbs, 50 m

We have 2 days of heavy lifting coming up so we will do a little repeat of some bodyweight/cardi hero wods today. Jerry or Laredo.

Jerry
Run 1 Mile
Row 2000
Run 1 Mile

OR Laredo
6 Rounds For Time
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run

****Afternoon classes if you want to sub out 80/70 cals on a bike for the Run in Jerry because of the heat please do that… or any other classes if you dont like to run in the heat
****You can also do 1/2 jerry, see how you feel, then do the other half or stop.

There are 9 rowers. If you are in a class of 9 and a person who doesn’t like to wait around to get going ask coach to start you on the clock right away. we can stagger starts if we are short rowers.