WOD

Opener:
AMRAP2 – Strict Pullups

Headliner:
5 Rounds
10(each leg) Front Rack Lunges (115#/75#)
15 Ring Dips
200m Run

After Party:
AMRAP2 – Strict Pullups

Strength:
Overhead Squat 5-5-5

Metcon:
50 Situps
then:
3 Rounds
7 Hang Power Cleans (185#/125#)
7 Burpees Over Bar
then:
50 Situps

Opener:
Weighted Ring Dips 5-3-1-1-1

Headliner:
21-15-9-6-3
Deadlifts (225#/155#)
T2B

After Party:
Airdyne Max Distance – 1 Minute

1500m Row
150 Double Unders
1.5 Mile Run

Strength:
2RM Hang Squat Clean

Metcon:
AMRAP10
Shoulder to Overhead (135#/95#)
Pullups
2,4,6,8,10,12 etc…

Finisher:
2 Minutes – Hollow Body Hold

Barbell Club 10am

Open Gym 11am-1pm

Prelude:
AMRAP2 – Pushups

Headliner:
AMRAP20
400m Run
30 Air Squats
20 KB Snatches (53#/35#) alternating
10 Burpee Pullups or 5 Muscle Ups

Opener:
Max Weight Unbroken
3 OH Squats
6 Hang Snatches
9 Snatch Grip Deadlifts

For Time:
50 Wall Balls (20#/14#)
50 V-Ups
50 Box Jump Overs
5 Rope Climbs (15′)

Strength:
50′ Yoke Carry – Max Effort

Metcon:
3 Rounds
500m Row
21 Thrusters (95#/65#)

After Party:
Plank Hold – Max Effort

“Death By”
Burpees
Power Cleans (155#/105#)
T2B