A. Back Squat
2×2 93%
B. AMRAP 10
3 Ring MU
6 DB snatch (70/50)
9 Box Jump (30/24)

A. Push Jerk
4×2 88%

B. 3 sets:
10 V-ups
15 KB swings (70/53)
20 Cal Bike
*rest 1min

A.EMOM 9
1- 10 Bulgarian Split Squat
2- 20 Glute Bridge
3- 25 Calf Raises

B. AMRAP 16
2 Bar MU
16 Hang Power Snatch
20 Back Squats
26 Cal Row
(95/65)

In Teams of 2:
EMOM 10
Both athletes work at same time
1-1 Push press+1 Burpee
2- 2 push Press+ 2 burpees
3-increase by 1
At the 13min Mark
6rds:
5 Squat Cleans (115/85)
10 Pullups
200m Row
(you go, I go)

A. Every 2mins for 14mins:
Power Clean I.I.
B. EMOM 9
1- :30 Slide crunch
2-40 Russian Twists
3- 1 min plank hold

A. EMOM 20
1- :30 Cals Bike
2-:30 DB snatch (50/35)
3-:30 T2B
4-:30 DU
*For total Reps

A. Deadlift
4×4

B. 3rds:
500m Row
10 Push Press (115/85)
15 Box Jumps (24/20)

A. Strict Press
3×3

B. 4 sets:
AMRAP 3
6 Pushups
8 Situps
10 Lunges
12 WBs (20/14)
*rest 1min
*WV=RX

A. Back Squats
3×2 90%

B. AMRAP 10
350m Row
8 Burpees over Erg
12 Situps or GHD

A. AMRAP 21
10 DB Hang CnJ (50/35)
15 T2B
20 Cal Bike
*2 DB

A. Every 2mins for 16mins:
Build to 1RM Clean

A. Bench Press
3×3

B. 3rds:
8 BBJO (20)
10 KB swings (70/53)
12 KB Stepups

A. Push Jerk
4×2 85%

B. “Jackie”
1000m row
50 Thrusters (45/35)
30 Pullups

A. Deadlift
5×2

B. 4rds:
300m Run or Row
15ft HSW
30 DU

A. Back Squats
3×3 88%

B. AMRAP 12
1 Rope Climb
10 FR Lunge (155/105)
15/12 Cal Bike

A. AMRAP 20
200m Suitcase Carry
10 MU
15 DB snatch ®
300m Run
15 DB snatch (L)
(70/50)

A. Push Jerk
4×2

B.3rds:
15 S2OH (135/95)
15 BBJO (20)

A. For time:
10 Deadlift (185/125)
10 Hang Full Clean
10 Ring Dips
200m Run
8 Deadlift (185/125)
8 Hang Full Clean
8 Ring Dips
200m Run
6 Deadlift (185/125)
6 Hang Full Clean
6 Ring Dips
200m Run
4 Deadlift (185/125)
4 Hang Full Clean
4 Ring Dips
200m Run

A. Every 2mins for 12mins:
snatch I.I.

B. 3rds NFT
20 V-ups
10 rev. lunge stepup (20)
10 Hurdle Hops

A. Back Squats
4×4 85%

B. 3rds:
8 Hang Power Clean (155/105)
30 DU
200m Run

A. “Mary”
AMRAP 20
5 HSPU
10 Pistols
15 Pullups

Closed for Winter Lifting Land

NO PM CLASSES

A. Deadlift
5×2

B. 8 sets:
200m Row
*rest 1min

A. Back Squat
4×4 83%

B. Tabata
Cals Bike
M. Climbers
Thrusters (45/35)
Situps

A. Every 2mins for 14mins:
Clean I.I.

B. 3rds NFT:
10 RDL
16 bicep Curls
16 Tricep Ext.

A. Push Jerks
4×2 83%

B EMOM 10
Bike
:15 Sprint
:45 Recover

MLK
Buy-in 200m farmer carry
4rds:
19 HR pushups
20 Goblet Squats (50/35)
19 Burpees
68 DU
Buy out-Max Wall Sit

A. For time:
1000m Run
12 S2OH (185/ 125)
8 MU
750m Row
12 S2OH
8 MU
400m Run
12 S2OH
8 MU

A. Back Squat
4×4 80%

B. EMOM 12
1- 10/7 Strict Pullups
2-HSW or HSPU
3-20 Wallball Situps
4- 10 Bulgarian Split squats

A. EMOM 9
1-10 DB Bench press
2-10 Bicep Curls
3- 10 Ring Dips

@ 12min mark
AMRAP 10
10 DB Hang CnJ ® (50/35)
10 T2B
10 DB Hang CnJ (L)
10 Cal Bike