5 rounds  10 kbs (varsity:kb snatch) 10 Goblet squat  10cal Rowing Rest 4min  15-12-9-6-3 Thrusters (varsity: weight increases) 200m run Rest 4min  200m farmer's walk 20 pistols 20 renegade rows 20cal Assault bike  20 renegade rows 20 pistols  200m farmer's walk 

Flush: 25min AMRAP  20 step ups 20m broad jump 20 sit ups 20 slamballs  200m row Endurance: 8x 400m run Rest 90sec  Barbell Club: A) EMOM (8) 3 Power cleans Rest 2min  B) EMOM (8) 3 front squats  Rest 2min  C) EMOM (8) 3 C&J D) mobility (15min)

Skill: A) 4x5 floor press B) rope climb technique (bring a sock!) Wod: 1 Rope climb 2 sandbag Shuttle runs 3 Burpee box jumps 30/24" 2 rope climbs 3 sandbag shuttle runs 4 Burpee box jumps 30/24" 3 rope climbs 4 sandbag shuttle runs 5 Burpee box jumps 30/24"

Skill: alternating tabata DL @ 55% DUs WOD: 15min amrap  3,6,9 T2B 25' lunge 6,12,18 SDHP 25' lunge

3 rounds 20m suitcase carry Lunge 15 Pull ups 10 Burpees  Rest 4min  10 Hspu  20 OHS 75/55 3 TGU (each side) 40 kbs  3 TGU (each side) 20 ohs 75/55 10 Hspu  Rest 4min  3 rounds 20 Wallball  5 Power Cleans 185/125 2 Rope climbs

REMINDER: the 9:30 class will be postponed until the end of summer.  Flush: 25min AMRAP  10 slamball cleans  20cal row  15 slamballs  30 bicycle kicks 200m run 40 DUs/singles Endurance: 5 rounds 500m row 25cal bike Barbell Club: A) 3x8 strict press  B) EMOM (10) 1 split jerk (build to heavy for the day) C) 4x3 front

Modified Schedule Reminder:  Monday- 9:30, 5:30 Tuesday- 9:30 Wednesday- 6, 9:30, 5:30 Skill: deadlift 10-8-6-4-2 (start at 70%, build each set) WOD: 3 rounds with a partner 30 power snatch 30 OHS 30 pull ups