Skill: 8-6-4-2-1 work to a heavy single DL (not 1RM)WOD: 4 rounds of:3min AMRAP 14+2 Jumping lunges200m sled pullMax WallballsRest 3min

Skill: EMOM (7)5 OHSWOD:In partners,50 push press 95/6550 Burpees 40 push press 115/7540 Burpee over bar30 push press 135/8530 Burpee box jumps

Happy birthday, Lynsi and Amber! 10min AMRAP 100m farmer's walk10 thrustersRest 4min 5 rounds of  4 HSPU 8 Burpee over bar12 DB snatch Rest 4min 5 rounds of: 5 Power cleans 135/9510 Pistols15 T2B

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