30:00 EMOM

Min1:00- 7 Strict Pull Ups

Min 2:00- 14 Sit Ups

Min 3:00- 1 GTO AHAP

Comp- Sub 4 MU for Pull Ups

Strength 15 mins

5 X 3,2,1 Bench Press. (5 sec rest between 3,2,1)

MetCon

12:00 AMRAP

60 Single unders (scale 120 DU, 5 burpee penalty)

30 SDLHP (50/35#)

15 Push Press (95/65#)

“Jackie”

1000M Row

50 Thrusters (45#)

30 Pull ups

10:00 cap

Heats will begin 10:00 after start of class.

Farmers Carry & Sled pushes in remaining time

Strength:

5 X 3 Dead Lift @ 75-80% (Touch & Go, NO DROPS!)

20 min EMOM

Even- 15 Parallette Push ups (Scale: HR Push ups)

Odd- 3 count Hang Squat Clean/ 1- Squat Clean Thruster AHAP

"Chipper"

1000m Row
20 Ground to Overhead 135/95
30 Ring Dips
40 T T B
30 Ring Dips
20 Ground to Overhead 135/95
1000m Row

WOD #1

10 min AMRAP
50 Double Unders
25 Box Jump Overs 30/24
1 Wall Walk

10 min REST

WOD #2

“Griff” Run 800m, 400m backwards, 800m, 400m backwards

Strength:

5x3 OH Squat

Metcon:

15-10-5
Deadlift 315/205
CT B Pullups

Open Gym

5:00-6:30 AM

4:00-6:00 PM

10 - 40M sprints (1 sprint every :90)

800m Farmer’s Carry (Conga Line)

Strength:

10 min EMOM 1 Rep Bear Complex AHAP

Metcon

5 Rounds

5 Snatches (135/95)
20 Situps

Scale: 115/75