Skill:A) EMOM (12)1: 5 KB DL2: 4 KB clean3: 3 KB push pressB) front squats 3/85%3/90%3/95%WOD:3min AMRAP 15/12cal row15 Slamballs 15 Burpees Max T2BRest 3min 3min AMRAP 15/12cal row15 slamballs 10 BurpeesMax T2b Rest 3min 3min AMRAP 15/12cal row15 slamballs 5 Burpees Max t2b

Skill:5x3 OHSWOD:20min AMRAP with a partner1 round of "Barbara"20 pull ups30 push ups40 sit ups50 sit upsThen

*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 kicks30 slamballs 20 ice skaters10cal bike*run 300m every 5minBarbell Club:A) 8 sets of:snatch + 2 OHSB) 7x2 back squats C) 7x2 weighted pull ups Endurance:15x100m sprintsRest 1min

Skill:A1) muscle up progressionsA2) double KB C&JWOD:400m farmer's walk40 sit ups400m OH walk 40 sit ups400m back peddle40 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 5minEMOM (7min) Power Clean Hang Squat Clean Front Squat Thruster Or Power Snatch Hang Squat Snatch Snatch Balance OHS Rest 5min50 Pistols 50 Burpees 50 Tire Flips

Choose your adventure

Skill: A1) 3x10 KB Clean and Jerk A2) 3x5 Muscle Up ProgressionsWOD: 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%)4Wod: 5 rounds of 3min sprint AMRAP of - 2 Shuttle Run - 8+2 Burpee - Max KBS in remaining time Rest 1min