Brad

Part 1.
10 Sets of 10 Reps
Goblet Squat/Back Squats/Front Squat/Overhead Squat (your choice of movement)
*Last Set, Goal =20 Reps 

Part 2.
Bulgarian Split Squats:10-10-10-10-10
DB RDL:10-10-10-10-10

Part 3.
Teams of 2, complete the following:
150 Calorie ECHO BIKE (1 min on/ 1 min off)
Partner resting holds a Wall-Sit  
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Madeline

AMRAP in 15:00 Minutes
1 Power Clean #225/#155
3 Front Squats #225/#155
-Alternate complete rounds with a partner-
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INTENDED STIMULUS
Use a moderate to heavy loading.
Today is an opportunity to scale up as long as you can perform unbroken rounds.
Try to complete each round in 1:00 or less.

Jim

3 Rounds For time:
500/400m Row
21 Pushups
12 Strict Toes- Rings
Target Time: 12:00 Minutes 
Time Cap 15:00 Minutes 
Don’t pace too much, go fast on the rower.
Complete all sets of pushups in 3 sets or less
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Active Recovery- 30:00 minute walk/light jog/ spend time with family.

Mystery Workout 
Details and Scaling options will be available at 
Class time
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Brad & Simonne

AMRAP in 20:00 Minutes 
50 Double Unders
100ft Walking Lunges
100ft Bear Crawl
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10 Sets of: 2:00 Mins Work/1:00 Min Rest
Goals Per Set:
500m Row
1000m BikeERG
30/20 Calorie ECHO Bike
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Athletes Notes
Today is either a 5km Row/10km BikeERG in total.
Have you ever rowed a 5km/10km Bike? That might be a good reference point for you in terms of effort and pace.
Consider what pace you might row/bike for a WOD that has 3-4 rounds of 500m/1000m with other movements and no breaks, that is likely closer to where you should start.

Santos

DEADLIFTS
3 Deadlifts (60%)
3 Deadlifts (67.5%)
7 Sets x 3 Deadlifts (72.5%)
Rest up to 2:00 between sets.
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ACCESSORY WORK
5 Sets:
10 Glute Bridges (heavyweight)
20 Banded Good Mornings
10 DB Box Step-ups (heavyweight) (20/14″)

Michelle & Stacey

Gymnastic Skills- OTM 7:00 Minutes: 1-7 Muscle-ups
– All unbroken sets, adjust numbers throughout.

The goal of this drill is to build consistency and volume in the muscle-up. Avoid using a rep scheme that you will fail or significantly drop off in rep volume. We would rather see you hold 2’s and 3’s than have a mix of 5’s and 1’s. If needed, scale all the way down to a single rep.
If you cannot perform muscle-ups then today is a good day to practice jumping muscle-ups or muscle-up progressions from the floor. Try to avoid scaling to pull-ups because we will have so much pull-up volume in today’s workout.

Part 1. 5 Sets For Load:
3 Weighted Strict Chin-up/Banded Strict Pullups 
Rest 2:00 between set
Increase loading across as many sets as possible.

Part 2. AMRAP 7:00 Minutes 
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups
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Cody

Part 1. 
Every 1:30 Minutes- 1 Squat Clean for 7 sets (increase load each set)

Part 2. 
Alternating with a partner 30 Rounds in total for Time:
5 Wallballs (20/14#)
3 Handstand Push-ups
1 Power Clean (225/155#)
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