Flush:10 Plate G2O 10sec L-sit10 jumping squats10 atomic sit ups200m shuttle Endurance:4 rounds of400m row300m run20cal bikeRest 2min  Barbell Club:A) EMOM (10)3 power snatch B) EMOM (8)3 OHSC) EMOM (6)3 snatch balance *rest 3min between A,B, and C

Skill:A1) 4x8 floor pressA2) 4x8 supine ring rowsWOD:7 rounds :15sec Max distance sled pulls (tractor style)

Skill: 4x8 deadliftWOD:EMOM (12)Even: 15 Box jumpsOdd: 20 KBs 

9:30 class only today "Murph"1 mile run100 pull ups200 push ups300 squats1 mile run

Happy Birthday, Vijay!E3MOTM x414 ice skaters2 shuttle runs 7 plate Burpees Rest 3min 18-15-12-9-6-3 KBSThrusters (65/45)T2BRest 4min7 rope climbs 14 man-makers21cal assault bike

*Reminder: 9:30 class only on Monday. We will be doing "Murph" Flush:25min AMRAP 400m row 30 Bicycles20 Slamball 10 Burpees Endurance:15x 100m sprintsRest 1min Barbell Club:A) 5x2 hang snatchB) 4x3 OHSC) 3x5 snatch DL

Skill:A1) 3x12 DB rowA2) 3x12 ring dips Wod:20min AMRAP 500m Burden Run50 DUs 50' walking Lunge *varsity: add 50' yoke carry 

Skill:1rm front squatWOD:3min AMRAP 3 power cleans 135/956 box jumpsRest 2min 3min AMRAP  4 power cleans 115/758 box jumps Rest 2min 3min AMRAP  5 power cleans 95/6510 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 row15 slamballs 15 sit ups15m bear crawl:30sec 1-arm OH (each side) Barbell Club A) 5 sets ofpower cleanHang squat clean Split jerk B1) 5x3 Back squat @70%B2) 5x3 wt pull up