Strict Press
5-5-3-3-3

3 Rounds for Max Reps of:
Minute #1: Front Rack Lunges, in place (75/55)
Minute #2: Push Press (75/55)
Minute #3: Double Unders
Minute #4: Rest

10 Minute EMOM:
1 Power Clean + 1 Hang Squat Clean
*Work up to WOD weight.

15 Minute AMRAP:
4 Squat Cleans (135/95)
200 meter Run

20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

Dessert: Sit-up Tabata

Handstand Work: Spend 10 minutes working on handstand holds, drills & progressions, push-up and/or walks

Complete 5 Rounds for Time:
5 Handstand Push-ups
10 Russian KB Swings (70/50)
15 Calorie Row
*Time Cap = 12 minutes

Complete for Time:
400 meter Run
40 Hollow Rocks
40 Box Jumps (24/20)
40 Plate Ground to Overhead (45/25)
400 meter Run
*Time Cap = 12 minutes

Endurance WOD (7:45a)
“Glen”
Complete for Time:
30 Clean & Jerks (135/95)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
*Can be split with a partner.

Community WOD (10:00a)
30 Minute Partner AMRAP:
20 KB Swings
2 Rope Climbs, 6 Pull-ups or 10 Ring Rows
200 meter Run
20 Burpees
*Only one person works at a time but work can be divided any way partners choose.

“Jackie”
Complete for Time:
1000 meter Row
50 Thrusters (45/35)
30 Pull-ups

Midline Conditioning 
Complete for Quality:
750 meter Row
50 Sit-ups
500 meter Row
35 Weighted Sit-ups (light load)
250 meter Row
20 Weighted Sit-ups (heavy load)

Weighted Dip
3-2-2-1-1-1-1

Bench Press
3-2-2-1-1-1-1

7 Minute AMRAP:
5 Ring Dips
10 KB Swings (50/35)
10 Step-Back Lunges, 5 per leg holding the same KB in a goblet position 

With a Running Clock in 19 Minutes:
Tabata Deadlift (185/135)
*Rest 1 minute
Tabata Hang Power Clean (135/95)
*Rest 1 minute
Tabata Front Squat (95/65)
*Rest 1 minute
Tabata Push Press (65/45)

Snatch Complex
Every 90 secs for 18 mins (12 rounds), complete the following complex:
1 Snatch Grip Deadlift + 
1 Snatch High Pull from hang position + 
1 Hang Snatch (catch in full squat if mobility allows)
*Start at 50% of 1RM & increase weight every 2 rounds.

Complete for Time:
20 Power Snatches (95/65)
20 Burpees
20 Overhead Squats (95/65)
20 Burpees
20 Squat Snatches (95/65)
*Time Cap: 15 minutes

15 Minute AMRAP:
6 Strict Pull-ups
12 Lateral Box Step-overs (20”)
40 Double Unders
100 meter Sprint

*Rest 5 minutes

5 Minute AMRAP:
10 Medicine Ball Cleans (20/14)
10 Box Jumps (24/20)

Core Dessert
3 Rounds for Quality of:
10 Weighted Glute Bridges
Pallof Press, 10 per side