Warm up
2 Rounds
10 Good mornings with an empty bar
10 Romanian deadlifts
10 Regular deadlifts

Take a few minutes to warm up to your deadlift weight

Strength
Tempo Deadlift 5-4-3-2-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Tempo: 7171
Tempo Eccentric (descent): 7 secs
Pause (bottom): 1 sec
Concentric (ascend): 7 secs
Pause (top): 1 sec

Work between 50 and 60 percent of your one rep max. The set of 5 and for is going to be tough

Wod
10 Minute Amrap
10 cals on any machine
100 M farmer carry with KB or DB (use the heaviest weight available. all weights rx today)

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