Bench Press
5-5-5-5-5

Complete 7 Rounds for Quality:
5 Power Cleans (115/80)
5 Thrusters
5 Back Squats

Clean Liftoff Deadlift
3-3-3-3-3

Complete for Time:
40 Sumo Deadlift High Pull (75/55)
100 meter Run
30 SDHP
200 meter Run
20 SDHP
400 meter Run
10 SDHP
800 meter Run

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Practice Single Leg Deck Squats for 10 mins

6 Minute AMRAP:
3 Squat Snatch (95/65)
30 Double Unders

6 Minute AMRAP:
12 Kb Swings (50/35)
24 Sit-ups

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

 

Meet at the Green Mtn Trailhead at 7:45: the main parking lot on Alameda Pkwy near GMHS. Barbell class will be held at the gym at 9:00 following the Endurance WOD. You can do both!

10 Minute EMOM:
Even Mins: 3 Muscle-ups
or 9 False Grip Ring Rows to Sternum
Odd Mins: 25 Sit-ups

10 Minute AMRAP:
10 Burpee Lateral Box Jumps (24/20)
10 Toes to Bar

8 Minute AMRAP:
1 Plank Walk, 40ft.
16 Walking Lunges
16 Butterfly Sit-ups

Complete 3 Rounds for Time:
20 Plate Ground to Overhead (45/25)
40 Plate Russian Twists
800 meter Run

Find your 1RM Front Squat

Complete 4 Rounds for Time:
15 Thrusters (40% of 1RM Front Squat)
15 Chest to Bar Pull-ups

Row 5k for Time

Complete for Time:
25 Power Snatch (95/65)
25 Double Unders
25 Kb Swings (50/35)
25 Double Unders
25 Thrusters (95/65)
25 Double Unders
25 Handstand Push-ups
25 Double Unders
25 Overhead Squats (95/65)
25 Double Unders
25 Wall Ball Shots (20/14)
25 Double Unders