WORKOUTS

Open gym from 10 a.m. to 11 a.m.

Partner Wod 100/80 Cal Row80 Toes to Bar60 Hang Power Cleans 135/9540 Synchro Lumping Lunges200 Double Unders

Open Workout 21.2 For Time: 10 dumbbell snatches (50/35)15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs

10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box/ 35-lb. dumbbell, 20-in. box Time cap: 20 min. Power Hour: 21-15-9 Muscle Snatch 75/55 Air-ups

Strength: Single leg box jump Must make same height on each leg to go up – 15’ to Establish  Conditioning: Tabata: Bike cal Tabata: Plank (alternating hands and forearms) Tabata: Air squat  Accessories: 8×2 max height TNG box jump 6×1 1 ¼ back squat  5x8ea

“Active Recovery/Open Gym” 1x1000m Run – Rest 3’ 10x300m Run (100m Jog, 150m Sprint, 50m Walk) – Rest 3’ 1x1000m Run *the ten sets of the 300m run has no rest, your recovery is your 50m walk, then right into the next set. Core: 3

Strength: 1RM wide grip bench press Conditioning: 12’ EMOM 14/12 cal ski 10 chest to bar pull ups Max effort freestanding handstand/headstand hold Accessories: 5×3 shoulder press 5×10 banded DB floor  bench press 3×12 snatch grip bent over rows 1×100 band tri pull downs 4×45” hollow

Strength: 8×3 front squat – @75% 1RM – Rest 30” between sets Conditioning: 2 rounds 500m row 25 overhead squats 75/55 2 rounds 400m run 25 deadlifts Accessories: 8×1 triple jump (one leg, one leg, two legs) 3×12 single leg deadlift 4×12-15 barbell hip thrusts

Open gym from 10 a.m. to 11 a.m.

Partner Wod 25’ AMRAP20 Squat Clean 135/9520 Box Jumps 24”/20”20 Med-Ball Russian Twist (2ct) 20/1430 Squat Clean 95/6530 Box Jumps30 Med-Ball Russian Twist40 Squat Clean 75/5540 Box Jumps40 Med-Ball Russian Twist50 Squat Clean 45/3550 Box Jumps50 Med-Ball Russian TwistMax Effort 100m Runs