Warm Up-
5,10,15
Pull ups, push ups, squats for 8 minutes

Strength
Deadlift
5,5,5,3,3+

Wod-
For Time:
40/30 Bike Cals
800m Run
30 KB Swings (70/53)
20 Bar-Facing Burpees
40 Cal bike/row or another 800 run.

Extra-

1. Run Conditioning
Run 400×4
Rest 1:00 between sets

2. Gymnastics Conditioning (max time handstand holds x 4 if you dont have hspu)

18 Strict HSPU
Rest 1:00
15 Strict HSPU
Rest :45
12 Strict HSPU
Rest :30
9 Strict HSPU
Rest :15
6 Strict HSPU
*Doesn’t have to be unbroken

Warm up-

1 mile run-
1600M row
10 Minutes bike

Strength
Push Jerk from the rack
Sets of 3
Do at least 6 sets, keep going up until you find your 3 rep max

WOD

5 Rounds:
10 Power Snatches (95/65)
10 Box Jump-Overs (24/20″)

Warm up-
3 Rounds
Run 200m
15 squats
10 pull ups

Strength
Emom-
2 Power Clean + 1 Jerk

Wod

4 Minutes
Run 100
5 Power Clean 155/115
15 Double unders

Rest 2 minutes-
Repeat

Rest 2 minutes
Repeat

NO 5AM or 6AM CLASS ON MODAY July 3rd
9AM-10AM Open gym, CLASS TIMES 10am,3pm,4pm,5pm
CLOSED JULY 4th

Warm up,
3 rounds
Row 250
15 push ups
20  squats

Strength
Front squat
5,5,3,3,3+
70%,75%,80%,85%,90%

Wod-
5 Rounds For Time
20 Wall Balls
10 Burpees
200m run with your wall ball

Warm Up
Row 1500 or run a mile

Strength-
Clean and Jerk emom- 10 minutes
Every minute on the minute perform 2 clean and jerks add weight as needed
New members using lighter weight please perform 3 reps every minute

Wod-
5 Rounds
7 Handstand Push Ups
25 Foot Walking lunge with dumbbells (busy classes do lunges outside or in place
20 Double unders
Run 200