WOD

4 Rounds (not for time)
10 Pendlay Rows
10 Lateral Raises
10 DB Box Step Ups

Rest as needed, then:

1RM Bench Press

Strength:
EMOM10
1 Clean (Full, Building)

Metcon:
Teams of 2
100 Wall Balls (20#/14#)
100 SDHP
100 Push Press
100 Cal Row
100m Sprint (relay)
RX – 95#/65#, CRX – 115#/75#

Strength/Skill:
Chest To Bar
1-2-3-4-5-6-7-8-9-10 (unbroken)

Metcon:
AMRAP12
30 Double Unders
8 Pistols
8 Box Jumps (24″/20″)
30 Double Unders
10 Pistols
10 Box Jumps
30 Double Unders
12 Pistols
12 Box Jumps
30/14/14, 30/16/16 etc…

Strength/Skill:
4 Rounds:
2 Snatches (build)
10 Burpees
rest :90

Metcon:
3 RFT
400m Run
20 Power Snatches (95#/65#)

Barbell 10am

Open Gym 11am-1pm

RX’D

Men clean 185 lb. Women clean 125 lb.

AMRAP8
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

SCALED
AMRAP8
10 push presses
10 cleans
Men push press 95 lb. and clean 115 lb. Women push press 65 lb. and clean 75 lb.

Strength:
Shoulder 1RM

Metcon:
5 Rounds
2 Rope Climbs (15′)
10 T2B
10 Wall Balls (30#/20#)
Rest 1 minute between rounds

Open Gym:
Sign in for class, make a missed WOD, work your weaknesses, or do this suggested workout:

5 Rounds (not for time)
100′ Sled Push
5 Back Squats
*Build on weight for both

Gymnastics:
HS Practice
3 rounds:
10 Scap Pullups
10 Weighted GHD Situps

Metcon:
AMRAP20
5 HSPU
10 Deadlifts (135#/95#)
15 Burpees Over Bar

Strength:
Bench Press 10-10-10
DB Bent Over Row 10-10-10

Metcon:
“Helen”
3 RFT
400m Run
21 KB Swings (53#/35#)
12 Pullups