Warm up
3 Rounds
Row 250
90 Seconds Couch Stretch each leg
20 Air squats

Strength
Front Squat
4,4,4,4,4+

Build from 65 percent to 80 percent
Last set is as many reps as possible

Wod-
12 Minute Ladder
1 Power clean 185/135
30 Doubles or 60 singles
2 Power Clean
30 Doubles
3 Power clean
30 Doubles.

Continue and add 1 power clean every round

Sunday Funday

Teams of 2
20 minute Amrap
100 Wall Balls
1 Sled push
1 200 M sandbag run
75 slam balls
1 sled push
1 200 M sand bag run
50 Burpees
1 sled push
1 200 M sandbag run

Wod 2
16 Minutes
1000 M Row buy in
then Amrap of
16 Power Cleans 135/75
8 shoulder to overhead
8 front squats

8am Endurance
9am Mobility
10am Partner Chipper Wod…….

Mystery.

Warm up-
5 rounds of
5 pull ups (Weighted if possible)
10 push ups
15 squats

Strength
Deadlift + Squat clean complex 10 EMOM

3 deadlifts
1 squat clean

Next- Go over snatches as a class before the workout

Wod- 15 minute Amrap
10 snatches 95/65
10 Chest to bar pull ups
1 sled push

Warm Up
5 Minutes to fill out a goals sheet
5 minutes rowing
*Optional warm up 400 burpees

Strength-
20 Minutes To
Find a 3 rep max Thruster (get at least 6 sets in, build up slow)

Wod
18 Minutes
60 Cal Bike Buy in
Remaining time
Amrap of
3 Man Makers *************Don’t throw your dumbbells!!***** Burpee penalty****** There will be too many people doing sit ups
10 Toes to bar (sub 15 knee raises or 15 sit ups)
25 Doubles or 50 singles