Skill: Split jerk technique WOD: Sled relays

Skill: Hang Snatch technique WOD: 5 rounds 16 Kb/DB snatch 12 front rack Lunges 95/65 8 Ring dips

REMINDER: 9:30 class only today  In partners 1000m run 80 DL 80 Wallball 800m run 60 pull ups 60 thrusters 600m run 40 power cleans 40 box jumps 400m run

Happy birthday, Sherri! With a partner P1: plank hold P2: slamball clusters *must accumulate 70 P1: dead hang P2: DUs *must accumulate 200 P1: front rack hold (2 kbs) P2: push ups *must accumulate 80 Rest 4min 51 kbs 51cal row 51 partner Burpees 51 Back squats 51 partner Burpees 51cal row 51 kbs

Endurance: 30min assault bike E5MOTM: 30sec plank Flush: 25min amrap  30 Bicycles 20 Ice skaters 15sec Dead hang 15 Plate G2O 100m farmer's walk Barbell Club: A) work to a heavy squat clean B1) 4x8 DB row B2) 4x8 floor press C1) 3x15 GHD sit ups C2) 3x8 good mornings

Skill: Split jerk technique WOD: 3 rounds of: 7 Push press (135/95) 14 Box jumps 21cal row 28m lunges 350m burden run

Skill: 1rm DL WOD: 8min AMRAP 1,2,3,4

Happy birthday, Kimmie! Skill: 5x3 hang power snatch (high hang pos) WOD: 55 SDHP 65/45 55 OHS 65/45 55 Burpees over the bar

Happy birthday, Jared! 800m run 33 T2B 33 DB step ups 600m medball carry 33 Wallballs 33 kbs 400m back peddle 33 push press 33 lunges 200m farmer's walk 33 weighted sit ups 33 Burpees 33min cap

Flush: 25min AMRAP 30-25-20-15-10-5 Slamballs Sit ups Cal row Air squats (If you complete, restart) Endurance: 5k row Barbell Club: A) for time: 10-8-6-4-2 C&J (add weight each set) B) 3x8 Front squat C1) 3x15 GHD sit ups C2) 3x100m OH walk