SkillWith a running clock,800m run for time@ 5:00, max kb c&j in 2min (1min per side)WOD 800m farmers walk*5 push ups each time you set them down*don't sandbag the weight!

StrengthFront squat5/85%3/901/95WOD 5 rounds of:2min AMRAP 1,2,3

SkillEMOM (7)2 Strict press (build)WOD In partners, 30 power cleans (heavy)60 Wallball 20 power cleans50 Wallball 10 power cleans 40 Wallball *PC must be performed alternating singles *partner holds plank during WBs

E3MOTM x415 KBS3 shuttle runs15 Wallballs Rest 4min100 DUs 15 OHS30 DB snatch45sec L-sit30 DB snatch15 OHS100 DUs Rest 4min3 rounds of: 200m Sled drag20 SA DB Push press20 DL (135/95)

Flush:25min AMRAP 10 Burpee slamballs 15 air squats20 atomic sit ups30 mtn climbers 40m farmers walk (heavy)50 single unders Barbell Club:A) 10min to work to a heavy snatchB) 10min to work to a heavy C&JC) 10min to 3rm back squat  Endurance:3 rounds 50cal row400m run30cal bike

Skill:A) 500m row for timeB) muscle up progressionsWOD: 800m run50m lunge4 rope climbs600m run40m lunge3 Rope climbs400m run30m lunge2 rope climbs

Skill:A) 500m row for time (for you, Marsha)B) muscle up progressionsWOD: 800m run50m lunge4 rope climbs600m run40m lunge3 Rope climbs400m run30m lunge2 rope climbs

Skill:A) EMOM (12)1: 5 KB DL2: 4 KB clean3: 3 KB push pressB) front squats 3/85%3/90%3/95%WOD:3min AMRAP 15/12cal row15 Slamballs 15 Burpees Max T2BRest 3min 3min AMRAP 15/12cal row15 slamballs 10 BurpeesMax T2b Rest 3min 3min AMRAP 15/12cal row15 slamballs 5 Burpees Max t2b

Skill:5x3 OHSWOD:20min AMRAP with a partner1 round of "Barbara"20 pull ups30 push ups40 sit ups50 sit upsThen

*Reminder: our introductory Nutrition/mobility seminar is this Saturday following the 9:30 class. Coach Erika will have some great insights into how to properly fuel your body and answer any questions you may have about any and all things related. All