AM sessions only!

Press
4 x 10 x 60%
60% Rep Test

For time:
75 Double-Unders
15 TTB
15 Power Clean & Push Jerks 115/75#
50 Double-Unders
15 TTB
10 Power Clean & Push Jerks 125/85#
25 Double-Unders
15 TTB
5 Power Clean & Push Jerks 135/95#

Back Squat
10 x 60%
8 x 70%
6 x 75%
4 x 80%

AMRAP 12
3 Power Snatches 115/75#
6 C2B Pull-ups
9 Burpees

Back Squat
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%*
Do a 1RM if you feel strong

"The Hopper"
Each class will draw from our Hopper and do the workout shown on the card.

Press
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%*
Do a 1RM if you feel strong

"The Hopper"
Each class will draw from our Hopper and do the workout shown on the card.

AM classes ONLY

Deadlift
6 single reps at 90%

"Annie"
50-40-30-20-10 reps of:
Double unders
Abmat Sit ups

Bench Press
5 x 50%
3 x 60%
2 x 70%
1 x 75%
1 x 80%
1 x 85%
1 x 90%*
Do a 1RM if you feel strong

"Fran"
21-15-9 of:
Thrusters, 95/65
Pull ups

Back Squat
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Rep Test @ 95%
*Do not max out.  That's coming...

"Rough Seas"
21-15-9
Box Jump overs (24/20)
Power Clean (135/95)

Press
5 x 40%
5 x 50%
3 x 60%
5 x 75%
3 x 85%
Rep Test @ 95%
*Do not max out.  That's coming...

For Time:
400 M Run
40 HR Push Ups
30 (Steps) Single Arm KB OH Lunges 53/35#
20 Stones 2 Shoulder 110/70#
30 HR Push Ups
20 (Steps) Single Arm KB OH Lunges 53/35#
10 Stones 2 Shoulder 110/70#
400 M Run

"Barbara"
5 rounds of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Rest 3 minutes between rounds.
Rest is included in total time.

Deadlift
8 single pulls @ 85%

"Knuckle Sandwich"
For Time:
25 Burpees
then 3 rounds of:
10 Deadlifts (275, 185#)
50 Double Unders
then
25 Burpees

The burpees bookend the 3 rounds for time.