2 Rounds
200M Run
8 Jump Squats
20 push ups
12 Hip Circles Each Leg/Way

ST: Bench 5X5 80%

Wod
0 to 4:00- minutes Max calls on the bike
4:00 to 7:00 Max reps Power clean


7 to 10:00 rest

10:00 to 13:00- Max bike cals
13:00 to 16:00 Max Reps Hang squat clean (115/85)

16:00 TO 19:00 Rest

19:00 to 21:00 Max cals bike
21:00 to 24:00 Max Reps Thrusters 135/95

Warm up
“Teamed Up Tuesday”
3 Rounds
200m Partner Run w/Wallball
12 Partner Wallballs
6 Synchro Burpees
6 Pull Ups

Get your bars ready and get a few clean and jerks.

Teams of 3! DO NOT PANIC, this is not a crisis situation. If you are on a team and you each have to scale a little different, that’s fine. It will work out, even if you have to set up a couple bars.
STRICT 30Min Time Cap
3 Rounds
400m TEAM Run
50 Bar Facing Burpees
9 Rope Climbs
INTO
21 Clean and Jerks 21 (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Warm up
Samson Stretch down and back
Inch worms down and back
Burpee Broad Jumps Down and back
20 Cal Bike

Strength
Push Press 5-5-3-3-3-2-1 75%-80%-85%-90 %

18-12-10
Ring Dip
Pistols (18 each leg, 12 each leg, 10 each leg)
sit ups
200m Run TO START AND Between Each Set AND At The End

Sunday Funday Partner Chipper
Can you finish in the 35 Minute time cap?
100 wall balls (30/20)
100 Burpees
100 Cal Row
100 Slam Balls over the shoulder (as heavy as possible)
100 Weighted walking lunge steps with two dumbbells
100 DB snatches
100 Goblet squats with KB

Endurance option 1
8 or 10 400m sprints, 90 seconds break between
Or Endurance option 2 since nobody talked it last week
25 Mintues of partner sled push. Each down and back counts as 1 point. Guys use a 45 pound plate, girls empty sled. Who will set the gym record

9am Mobility

This is hero wod dedicated to the 343 firefighters who lost their lives on 9/11.

10 am Hero Wod *wod can be partner or solo, parnter wod weights will be heavier for rx

solo version
100 Deadlifts (135/75)
100 Power Cleans (95/65)
100 Ground to Overhead (65/45)
43 Burpees

Partner version
100 Deadlifts 185/135
100 Power cleans 135/95
100 Ground to overhead (95/65)
84 burpees split equally.