REMINDER: the 9:30 class will be postponed until the end of summer. Flush: 25min AMRAP  10 slamball cleans  20cal row  15 slamballs  30 bicycle kicks 200m run 40 DUs/singlesEndurance: 5 rounds 500m row 25cal bikeBarbell Club: A) 3x8 strict press  B) EMOM (10) 1 split jerk (build to heavy for the day) C) 4x3 front

Modified Schedule Reminder:  Monday- 9:30, 5:30 Tuesday- 9:30 Wednesday- 6, 9:30, 5:30Skill: deadlift 10-8-6-4-2 (start at 70%, build each set)WOD: 3 rounds with a partner 30 power snatch 30 OHS 30 pull ups

E3MOTM x4 7 hang cleans  2 shuttle runs 7 Push press Rest 3min 4 rounds  20 Kbs 16 DB step ups 12 pull ups  Rest 4min 15-12-9 Hspu Front squat 

Flush: 25min AMRAP 400m row 30 weighted sit ups 20 slamballs  10 Burpees Endurance: 3 rounds of: 800m run (rest 2min) 600m run (rest 90sec) 400m run (rest 1min)Barbell Club: A) every 90sec x6 Power clean Hang power clean 2 Front squat  Push press Split jerk B1) 5x 3rep pendlay row  B2) 5x 3rep bench press/floor press C) muscle

Skill: A1) 4x5-8 box dips A2) 4x8 supine ring rowWOD: 3 rounds 1min each round Assault bike Wallball  Box jump overs SA DB PP (:30sec each side) DUs Rope climbs Rest 1min

Skill:800m power dragWod: 5min AMRAP  2 t2b 4 Burpee over bar  6 DL (60%)Rest 2min 4min AMRAP  4 t2b 4 Burpees over bar  4 DL (70%)Rest 2min 3min AMRAP  6 t2b  4 Burpees over bar  2 DL (80%)

Skill: 10rep OHS 3 sets to build to a maxWOD: 5 rounds15 Power snatch 95/65400m Run(20min cap)

2min max DUsRest :30sec2min max power snatch (75/55)Rest :30sec2min max calories on rower Rest :30sec2min max air squats Rest 4min 10min to est. 8 rep back squat@ 24:00 on clock30 box jumps30 push ups30 t2b30 push ups30 box jumps

Flush:25min AMRAP 7 plate Burpees 14 sit ups210m row27m bear crawl36 bicycles  Endurance:25min assault bikeE5MOTM-10 push ups Barbell Club:A) 7 sets (working up)2-pos snatch (floor, hang)B) 4x3 OHS @ 70%C) MU progressions

Skill:A) 5x8 ring dipsB) 5x3 wtd. Pull ups or rope climb technique WOD:10-8-6-4-2Power clean and jerk (heavy)PistolsHSPU *1 rope climb every 2min