WOD:
15 min AMRAP:
1:00 Run
20 KBS
15 Thrusters

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8 min EMOM 1x through the complex:
4 DL
3 Power Cleans
2 S2OH

WOD:
8 min AMRAP:
5 Power Clean & Jerks
40 DU

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WOD:
Live by Squats & Step Up/Overs

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WOD:
On a running clock: 1x Through for Max Reps:
3 min max rep Ab Mat Sit Ups
4 min max rep Push Ups
5 min max rep Lunges
4 min max rep Pull Ups
3 min max rep Ab Mat Sit Ups

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10 min EMOM: 1 TGU R & L

WOD:
12 min to work:
21-15-9
Power Snatch
Overhead Squat

In the remaining amount of time: Max Rep Burpees
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Foundational Movement Day: Deadlift

WOD:
5 min AMRAP:
35 DU
12 Push Ups
12 DL

-3 min Rest-

5 min AMRAP:
35 DU
12 Push Ups
12 DL

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Foundational Movement Day: Air Squat

WOD:
12 min AMRAP:
50’ Handstand Walk
10 LungeSquats

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WOD:
17 min AMRAP:
50 Devils Press
50 Burpees
50 Snatch

Post WOD:
5 min to accumulate max time in L-sit

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*Check your email for Zoom Class Links: 9:30 AM & 5:30 PM

WOD:
Duathlon

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WOD:
11 min AMRAP:
21-15-9:
Squat Clean
S2OH

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*Check your email for Zoom Class Links: Noon & 5:30 PM

SYLB WOD #1:

10 min AMRAP:

10 Air Squats

9 DB Snatch Right

10 Push Ups

9 DB Snatch Left

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Post WOD:

10 min EMOM:

:20 seconds Max Rep Strict Pulling

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*Check your email for Zoom Class Links:  9:30 AM & 1:00 PM

**All SYLB scores due TODAY @ 5 PM! Submit those scores!

Split Jerk Progression
*Post Progression: Optional 5x3-10 Split Jerk

WOD:
20 min AMRAP:
30 Lunge Steps
20 Hang Clean & Jerks
10 HSPU
-1 min rest-

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SYLB WOD #2:
For Time:
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees

Time Cap: 15 min.

Click for Full WOD description & Scorecard

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*Check your email for Zoom Class Links: Noon & 5:30 PM

RUCK

Post Ruck:
TABATA Holds:
Wall Sit
Side Plank
Superman

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SYLB WOD #3:
For Time:
50 Double DB DL (35/50)
50 Ab mat sit-ups
50 Box Step Ups (20/24)
50 SA DB Thrusters (35/50)

Time Cap: 20 minutes

Click for Full WOD description & Scorecard

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