Flush:10 Plate G2O  10sec L-sit 10 jumping squats 10 atomic sit ups 200m shuttle Endurance: 4 rounds of 400m row 300m run 20cal bike Rest 2min  Barbell Club: A) EMOM (10) 3 power snatch  B) EMOM (8) 3 OHS C) EMOM (6) 3 snatch balance  *rest 3min between A,B, and C

Skill:A1) 4x8 floor press A2) 4x8 supine ring rows WOD: 7 rounds  :15sec Max distance sled pulls (tractor style)

Skill: 4x8 deadlift WOD: EMOM (12) Even: 15 Box jumps Odd: 20 KBs 

9:30 class only today "Murph" 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run

Happy Birthday, Vijay! E3MOTM x4 14 ice skaters 2 shuttle runs  7 plate Burpees  Rest 3min  18-15-12-9-6-3 KBS Thrusters (65/45) T2B Rest 4min 7 rope climbs 14 man-makers 21cal assault bike

*Reminder: 9:30 class only on Monday. We will be doing "Murph" Flush:25min AMRAP  400m row  30 Bicycles 20 Slamball  10 Burpees Endurance: 15x 100m sprints Rest 1min Barbell Club: A) 5x2 hang snatch B) 4x3 OHS C) 3x5 snatch DL

Skill:A1) 3x12 DB row A2) 3x12 ring dips  Wod: 20min AMRAP  500m Burden Run 50 DUs  50' walking Lunge  *varsity: add 50' yoke carry 

Skill:1rm front squat WOD: 3min AMRAP  3 power cleans 135/95 6 box jumps Rest 2min  3min AMRAP  4 power cleans 115/75 8 box jumps  Rest 2min  3min AMRAP  5 power cleans 95/65 10 box jumps  *Varsity: squat cleans/box jump overs

Happy bday, Rachel! Skill:  EMOM (7) 3 strict press (same weight as last week) WOD: 16min AMRAP alternating In partners,  1,2,3,4

Endurance 5k row or run Flush  25min AMRAP  15cal row 15 slamballs  15 sit ups 15m bear crawl :30sec 1-arm OH (each side) Barbell Club  A) 5 sets of power clean Hang squat clean  Split jerk  B1) 5x3 Back squat @70% B2) 5x3 wt pull up