10 Minute AMRAP of:
60 Double Unders
30 Walking Lunge Steps
15 Pull-ups

3 Rounds for form:
10 GHD Hip Extensions
30 Sit-ups

Squat Clean Thrusters
3-2-1-1-1

2 Rounds for Time of:
800 Meter Run
20 Burpee Box Jumps (24/20)

Endurance WOD (7:45am)
25 Minute AMRAP of:
600 Meter Row
30 Push Press (45/35)
20 Kettlebell Snatch (40/25)
30 Toes-to-bar

Endurance WOD (10:00am)
15 Minute AMRAP of:
400 Meter Row
20 Push Press (45/35)
20 Kettlebell Swings
20 Sit-ups

Snatch Balance + OHS
3-3-2-2-1-1

Isabel
30 reps for time of:
• Snatch 135/95#

Tabata Thursday
Tabata Calorie Row
Rest 2 Minutes
Tabata Back Squats (45/35)
Rest 2 Minutes
Tabata Deadlift (135/95)

Tabata = 8 Rounds – 20 seconds of work, 10 seconds rest
*Score is total reps throughout all 3 movements

ROMWOD
We will close out class with ROMWOD

15 Minutes of Ring Muscle-up Practice

For Time:
500 Meter Row
50 Toes-to-Bar
200 Double Unders
25 Handstand Push-ups
500 Meter Row

Floor Press
5×5
*Weight is athlete’s choice, build throughout

For time:
1 Mile Run Buy-in Then:
3 Rounds of: 
100 Meter Dumbbell Farmer Carry
25 Kettlebell Swings (50/35)
*Farmer carry weight is athlete’s choice, put weight in notes.

Clean & Jerk 1 Rep Max Test

10 Minute AMRAP:
15 Push Press (75/55)
15 Pull-ups
15 Air Squats

*Joe’s birthday was on Saturday, 4/6.

“Helen”
3 rounds for time of:
400m run
21 Kettlebell Swings (50/35)
12 Pull-ups

Ancillary Work
3 Rounds of:
15 GHD Sit-ups
10 Nordic Curls
10 Ring Dips

Strict Press:
5×3
*Weight is athlete’s choice, build throughout.

For Time:
500 Meter Row
50 Sit-ups
20 Push Press (75/55)
500 Meter Row
50 Sit-ups
20 Push Press (75/55)
500 Meter Row