Warm up-
6×200 run.. gradually speed up on each one
30 OHS single arm with a dumbbell
30 OHS with a pvc piple

Strength
10 Minutes Emom
1 Power cleans
2 Hang power clean
2 Push Jerk

Wod
60 Cal Rower Buy In
Then-
3 Rounds
10 shoulder to over head (185/135) *pick you a weight you wont have to break up too much
40 Double Unders

Then
1 Mile run cash out

Warm up
Run 800M with a med ball
40 Push ups
20 light cleans
20 Light deadlifts
Leave your bar out

Strength is 5 sets of 5 bench press

Wod
12 Rounds For time because we LOVE you and its valentines day!
5 Burpees Over your bar
4 Deadlifts 225/185
3 HandStand Push ups (or 7 Heavy dumbbell presses, strict if possible)
2 Bar muscle ups (or 5 chest to bars or 7 ring rows)
1 Squat clean 225/185

**SAME BAR for your clean and deadlift… Pick a weight that is heavy for you to squat clean once….

Warm up 500M row
50 Foot dumbbell overhead walking lunge (both hands)
40 OHS with a pvc
Grab a bar (we are doing this together)
6 Minute Emom warm up EMPTY BAR
0-2minutes 7 Power Postion Sntaches (full or power, depending where you are at)
0-4 Minutes 7 Hang positon form the knee snatches (power or full, mix it up)
4-6 minutes 7 snatches from below the knee (power of full)

now you are warm, Time for strength work, put some weight on the bar.
10 Minute EMOM
2 Power Snatches from the hang (knee) postion
1 Full Snatch (if you cant do a full snatch sub this with 2 snatches from the floor)

Wod-
16 Minutes
10 Chest to bar pull ups
10 Power Snatches 95/65
1 sled push
Run 200

Warm Up-
5 Minutes bike
30 Airsquats
30 Push Ups
15 Empty bar front squats with a 2 second hold at the bottom

Strength-
Front Squats Work to 75 or 80 percents
7.7.7.7.7
*If you finish these before everyone, hop on a bike or rower… especially if you are doing the the 6 Week Open Challenge
Get equipment ready for the wod! Starting the clock at the start time on the board. No stalling or holding up class.

Wod- High intensity on both wods.. pick weights and movements you can do unbroken.
8 Minute Amrap
15KB Swings 70/55
25 Foot Handstand walk-   (Sub 8 HSPU OR 30 second handstand OR 12 Strict Dumbbell presses)

Rest 4 Minutes
8 Minute Amrap
8 Thrusters 95/65
8 Burpees over your bar

1000m partner row warm up.. nice and easy. get your equipment ready.. we start at 10:15

Ladies Night
Complete with a partner, with a running clock…BUT just for fun we will start all this with an 600m run
Grace, Karen, Helen  Split work.. EXCEPT on HELEN

Run 600-Both Partners
-Then-
30 Clean and jerks 135/95

Then
BOTH PARTNERS COMPLETE
3 Rounds
400m run- Run togther- cant start KB swings until both partners are back
21 KB Swings Each (only 1 KB Per team)
12 Pull ups each

annnnnnndddddddd then

Karen
150 wall balls split how you want