5&6AM CLASSES CANCELLED A. Bench Press 5×3 B. EMOM 16 Min 1-:45 HSH Min 2-12 Pistols Min 3-:45 Hollow Hold Min 4- 12/10 Cals Row or Bike

A. 2 rds for time: 50 Hang Power Clean (115/80) 50 Pull-ups 50 DU 50 Cal Row

A. Every 2 mins for 14 mins: C&J B. 3 rds NFT 10 Bulgarian Split Squats 1 min Plank Hold 10 Glute Bridge

A. AMRAP 12 40ft HSW 15 Front Squats (155/105) 10 C2B

A. EMOM 10 3 TNG Power Snatch B. In 6 mins complete: Max Burpees *Every Min on the Min 10 Jump Lunges

A. Front Squats 4×4 B. 3 rds for time: 20 Box Jumps (24/20) 20 Airsquats 20 Pushups 20 Situps 200m Run *Bring Weight Vest

A. Split Jerk 2-2-2-2 B. AMRAP 7 12 T2B 20 WallBalls (25/20)

A. AMRAP 20 100 DU 80 WallBalls (20/14) 60 Box Jumps (24/20) 40 Pistols 20 S2OH (155/105) 10 Manmakers (50/35) 5 Mu’s

A. Snatch Balance 3×3 B. Every 2 mins for 12 mins: 1 Hang Snatch + 1 Snatch C. 1 set 2 Min HS Hold 2 Min Plank Hold

A. Deadlift 3×3 B. AMRAP 10 40 DU 20 DB Stepovers (50/35) (24/20) 10 Ring Dips

A. Back Squat 5×2 B. For time: 21-15-9 Front Rack Lunge (95/65) C2B

A. Every 2 mins for 14mins: C&J -l.l B. 3×10 Ring Dips 2×40 Leg extensions