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 squat 5/85% 3/90 1/95 WOD  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 cleans 50 Wallball  10 power cleans  40 Wallball  *PC must be performed alternating singles *partner holds plank during WBs

E3MOTM x4 15 KBS 3 shuttle runs 15 Wallballs  Rest 4min 100 DUs 15 OHS 30 DB snatch 45sec L-sit 30 DB snatch 15 OHS 100 DUs  Rest 4min 3 rounds of: 200m Sled drag 20 SA DB Push press 20 DL (135/95)

Flush: 25min AMRAP  10 Burpee slamballs  15 air squats 20 atomic sit ups 30 mtn climbers  40m farmers walk (heavy) 50 single unders Barbell Club: A) 10min to work to a heavy snatch B) 10min to work to a heavy C&J C) 10min to 3rm back squat  Endurance: 3 rounds  50cal row 400m run 30cal bike

Skill:A) 500m row for time B) muscle up progressions WOD:  800m run 50m lunge 4 rope climbs 600m run 40m lunge 3 Rope climbs 400m run 30m lunge 2 rope climbs

Skill:A) 500m row for time (for you, Marsha) B) muscle up progressions WOD:  800m run 50m lunge 4 rope climbs 600m run 40m lunge 3 Rope climbs 400m run 30m lunge 2 rope climbs

Skill:A) EMOM (12) 1: 5 KB DL 2: 4 KB clean 3: 3 KB push press B) front squats  3/85% 3/90% 3/95% WOD: 3min AMRAP  15/12cal row 15 Slamballs  15 Burpees  Max T2B Rest 3min  3min AMRAP  15/12cal row 15 slamballs  10 Burpees Max T2b  Rest 3min  3min AMRAP  15/12cal row 15 slamballs  5 Burpees  Max t2b

Skill:5x3 OHS WOD: 20min AMRAP with a partner 1 round of "Barbara" 20 pull ups 30 push ups 40 sit ups 50 sit ups Then

*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