Skill: 8-6-4-2-1 work to a heavy single DL (not 1RM) WOD:  4 rounds of: 3min AMRAP  14+2 Jumping lunges 200m sled pull Max Wallballs Rest 3min

Skill: EMOM (7)5 OHS WOD: In partners, 50 push press 95/65 50 Burpees  40 push press 115/75 40 Burpee over bar 30 push press 135/85 30 Burpee box jumps

Happy birthday, Lynsi and Amber! 10min AMRAP  100m farmer's walk 10 thrusters Rest 4min  5 rounds of  4 HSPU  8 Burpee over bar 12 DB snatch  Rest 4min  5 rounds of: 5 Power cleans 135/95 10 Pistols 15 T2B

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