A.)

Floor Press- 6 sets of 10 Reps ascending in weight

B.)

For Time

500 meter Run

30 Power Snatch (75/55)

30 OHS (75/55)

30 SDHP (75/55)

30 Front Squats (75/55)

500 meter Run

25 min Time Cap!

C.)

Coach led Core Work!

A.)

12 min AMRAP

rep scheme 3-6-9-12-15…

STOH (95/65)

TTB

rest 5 min then

“Annie”

50-40-30-20-10

Double Unders

AB Amat Sit Ups

Score is total Rounds and reps and total time of both workouts!

A.)

20 Min EMOM

Even min- 5 Deadlifts AHAP (same weight should be used throughout the workout!)

Odd min- 45 sec max meter Row

score is weight used for deadlift/ lowest round of meters rowed!

B.)

5 Rounds AFAP

10 TTB

15 GHD Sit Ups

A.)

Back Squat- 6 sets of 5 reps ascending in weight

B.)

5 Rounds for Time

10 DB Hang Cleans (50/30)

20 Alt DB Lunges (50/30)

200 meter Run

C.)

5 Rounds

30 sec Russian Twist

30 sec rest

A.)

Push Press- 6 sets of 5 reps ascending in weight superset w/ 6 sets 10 Front Plate raise AHAP!

B.)

“Cindy”

20 min AMRAP

5 Pull UPS

10 Push Ups

15 Air Squats

A.)

Clean and Jerk- 15 min to find a heavy set of 2 reps

B.)

For Time

27-21-15-9

Power Snatch (95/65)

Box Jumps (24/20)

Burpees

25 min Time Cap!