Endurance Partner WOD:
In Teams of 2:
800 Meter Row (Split 400/400)
50 Burpee Box Jumps (24/20)
800 Meter Row (Split 400/400)
150 Sit-ups
800 Meter Row (Split 400/400)
200 Double Unders
800 Meter Row (Split 400/400)
100 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.



Community Partner WOD:

In Teams of 2:
500 Meter Row (Split 250/250)
40 Burpees
500 Meter Row (Split 250/250)
80 Sit-ups
500 Meter Row (Split 250/250)
100 Double Unders
500 Meter Row (Split 250/250)
80 Kb Swings (50/35)
*1 Partner working at a time. Reps are total between both partners.

20 Minutes of Ring Muscle-up Practice



15 Minute AMRAP
10 Handstand Push-ups
25/21 Calorie Row
20 Sit Ups
10 Deadlifts (135/95)

Front Squat

1 Rep Max Test



4 Rounds, every 5 minutes:
400 Meter Run
AMRAP with remaining time of:
6 Chest-to-bar Pull-ups
8 Burpees
10 Air Squats

8 Minute EMOM:
3 Power Snatch
*Weight is athlete’s choice and can build throughout



4 Rounds for Time:
10 Hang Power Snatch (95/65)
20 Lateral Bar Jump Overs
15 Russian Kettlebell Swings (70/54)

3 Rounds for Reps:
1 Minute Slam Balls (30/20)
1 Minute Box Step Ups (24/20)
1 Minute Sit Ups
1 Minute Calorie Row
1 Minute Rest



Close out Class with ROMWOD

Back Squat

1 Rep Max Test

For Time:
30 Burpees
30 Box Jumps
30 Thrusters (75/55)
30 Toes to Bar
30 Wall Balls (20/14)

Endurance WOD (7:45am)

For Time:
500 Meter Row
15 Pull-ups
20 Box Jumps (24/20)
500 Meter Row
15 Pull-ups
20 V-Ups
500 Meter Row
15 Pull-ups
20 Burpees
500 Meter Row

Community WOD (10:00am)
For Time:
250 Meter Row
15 Pull-ups
20 Box Jumps (24/20)
250 Meter Row
15 Pull-ups
20 Air Squats
250 Meter Row
15 Pull-ups
20 Burpees

Split Jerk
3-3-2-2-1-1
* Up to 95%, build throughout

For Time:

22-16-10
Alternating Dumbbell Snatch (30/20)
Burpees

4 Rounds for Reps
Minute 1 – Kettlebell Swings
Minute 2 – Double Unders
Minute 3 – Lunge Steps
Minute 4 – Rest

1 Mile Run
* Casual cool down pace

Front Squat
3×5
* All sets at 65% – These should be light this week. Squat test coming next week.

15 Minute AMRAP of:
20/16 Calorie Row
20 Push Ups
20 Pull-ups
20 Mountain Climbers