Squat Clean 1RM AMRAP 20 Minutes Run 400m 15 Pushups 20 Squats with a plate – guys use 45, gals use 25

Weighted Pullup 3×5 For time: 30 Back Squats @ body weight Run 200m 30 Burpees

Bench Press 3×5 3 rounds for time 40 Wallballs 30 Situps 20 Pullups

Dead Lift 3×5 Two rounds of: Right arm dumbbell push-press 12 reps Left arm dumbbell deadlift 12 reps Run 400m Left arm dumbbell push-press 12 reps Right arm dumbbell deadlift 12 reps Run 400m

Back Squat 3×5 *Use same weight for all 3 sets of 5 TGU+Windmill x 10/side 12-9-6-3 Push Press Strict Pullups Floor Wipers

Deadlift 10 sets of 2 reps Ascending Clean and Jerk/Cindy 1 Round of Cindy (5 Pullups, 10 Pushups, 15 Air Squats) 1 Clean and Jerks 1 Round of Cindy 2 Clean and Jerks … 1 Round of Cindy 10 Clean and Jerks

Press 8 sets of 3 Reps 3 Rounds for time: 25 Wallball 2-for-1s 50 Double Unders

Thursday the 26th, Friday the 27th, and Monday the 30th there will be no 9:00 AM class. All other classes will stay the same. Sorry for the short notice and the inconvenience. Clean and Jerk Complex Power Clean Hang Full Clean Push Press Split Jerk x6-8 sets Run 200m 30 Air Squats Run 200m 5 [...]

Seated Press 1 RM “Task Priority Fight Gone Bad” 3 Rounds For Time: 20 Wallballs 20 Sumo Deadlift Highpull 20 Box Jumps 20 Push Press 20 Cal Row Rest 1 min

Push press 5 sets of 3 reps. Start at ~80% of 1RM and build across all 5 sets 4 rounds 9 Heavy Front Squat 12 Wallballs 15 Box Jumps