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

Flush:25min AMRAP  40 flutter kicks 30 slamballs  20 ice skaters 10cal bike *run 300m every 5min Barbell Club: A) 8 sets of: snatch + 2 OHS B) 7x2 back squats  C) 7x2 weighted pull ups  Endurance: 15x100m sprints Rest 1min

Skill:A1) muscle up progressions A2) double KB C&J WOD: 400m farmer's walk 40 sit ups 400m OH walk  40 sit ups 400m back peddle 40 sit ups

Strength: Front Squats 5/75% 5/80% 5/85% WOD: 20-18-16-14-12-10 DB Snatch 150m Sled Sprint *alternate rounds with a partner *weight of sled increases each set

AMRAP (8min) 8 SDHP 8 Push Ups 8 t2b 8 Box Jumps Rest 5min EMOM (7min) Power Clean Hang Squat Clean Front Squat Thruster Or Power Snatch Hang Squat Snatch Snatch Balance OHS Rest 5min 50 Pistols 50 Burpees 50 Tire Flips

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Skill: A1) 3x10 KB Clean and Jerk A2) 3x5 Muscle Up Progressions WOD: 15min AMRAP in partners P1: 20/15 Cal Row P2: AMRAP of --5 HSPUs --3 DL (heavy) --1 rope climb

Skill: Front Squat (3/65%)4 Wod: 5 rounds of 3min sprint AMRAP of - 2 Shuttle Run - 8+2 Burpee - Max KBS in remaining time Rest 1min