WOD:
20 min AMRAP:
6 RMU
300m Run
15 Power Snatch (75/115)

WOD:
5 RFT:
8 HSPU (Comp: Strict)
10 Double DB Hang Squat Cleans (35/50)
12 T2B

STRENGTH:
Post WOD:
Plank Holds

STRENGTH:
5 min to work to a DL re-grip Triple

WOD:
For Time:
21-15-9
DL Rx: (155/225, Comp: 185/275)
Lateral Bar Over Burpee

No 9 am Free Class Today
Kids Camp Fundraiser Throwdown: Starts at 9:30am

STRENGTH:
5-5-3-3 DL
5-5-3-3 Front Squat
5-5-3-3 DB Bench Press

WOD:
3 min AMRAP:
15 Air Squats
5 T2B

WOD:
For Time: 5K Run

WOD:
16 min AMRAP:
25 Push Press (55/75)
15 Bar Facing Over Burpees
30 Ab Mat Situps

STRENGTH:
10 min to work up to a heavy Power Clean

WOD:
For Time:
30 Assault Bike Cals
15 C2B
10 Power Cleans (155/225)
15 C2B
8 Power Cleans (155/225)
15 C2B
6 Power Cleans (155/225)

STRENGTH:
12 min EMOM:
EVEN: 3 OHS
ODD: 3-5 RMU

WOD:
"AMRAP Nancy"
12 min AMRAP:
400m Run
15 Overhead Squats (65/95)

STRENGTH:
10 min to work up to heavy regrip Power Snatch double

WOD:
For Time:
15 Power Snatch (135/95)
150 Double Under
50 Pull Ups
150 Double Under
15 Power Snatch (135/95)

STRENGTH:
8-8-8-8 Back Squat

WOD:
15 min AMRAP:
25 WB (14/20, 9/10')
15 BBJO (20/24)

1:00 Rest

WOD:
For Time:
200 meters with Double DB Carry (35/50)
20 Double DB Power Cleans (35/50)
30 HSPU
5 Rope Climbs
30 T2B
20 Double DB Snatch (35/50)
200 meters with Double DB Carry (35/50)

Superset x4:
10 Barbell Bench Press
10 DB Curl to Press
1:00 SPRINT on Rower

2:00 Rest

5 min Max Rep: Walking Lunge Steps

STRENGTH:
8 min EMOM of the complex: 1 DL - 1 Squat Clean - 1 Thruster

WOD:
5 RFT:
9 DL (95/135)
5 Squat Cleans (95/135)
3 Thrusters (95/135)

STRENGTH:
Push Press 5-5-5-5
Front Squat 5-5-5-5

WOD:
8 min AMRAP:
5 BMU
200m Run