MK
SKILL WORK- 5 SETS
2 Kip Swing +2 Kip Swing Knees-Up+1 Pull-Up or Pull-Up Attempt

WOD- FOR TIME
40 Pull-Ups*
800m Run
40 Pull-Ups*
*Chest to Bar Pull-Ups Optional

CLASS FINISHER- 4 SETS (:40 ON/ :20 OFF)
MOVT 1 – Alt. DB Slides
MOVT 2 – Hollow Body Rocks
-No Additional Rest b/t Sets-
*1 SET = MOVT 1 + MOVT 2.

Rob
6 SETS FOR MAX REPS
1:00 – Box Jumps (20)
1:00 – Plate Ground to Overhead (Athlete Choice)
1:00 – Cal Bike
1:00 – Rest

Nigel and Adam
PART 1. ON A 18:00 RUNNING CLOCK…
Build to a Mod-Heavy 5-Rep Back Squat

PART 2. 5 ROUNDS FOR TIME
15 Thrusters (75/55)
10 Burpees Over Bar

Nick, Erik, Diana and Alex
EXTENDED WARMUP: EMOM x 10 MINUTES
MIN 1 – 3-5 Deadlifts*
MIN 2 – 3-5 Dips**
*Start Light and build past workout weight.
**Option for Bench, Box, or Rings.

AMRAP x 15 MINUTES:
35 Double Unders
10 Deadlifts (225/155)
35 Double Unders
15 Ring Dips
35 Double Unders
20 V-Ups

OPEN GYM 9:00am-11:00am

PART 1. 3 SETS*
800m Run
-Rest 2:00 b/t Sets-
*Similar idea to last week’s runs. We are going a little longer with distance but pacing should still be roughly 75-80%. Think of each 800m as back to back 400m efforts. Goal is to finish your second 400m slightly faster than your first.

PART 2. STRENGTH/FOR QUALITY*
50 Pull-Ups
100 Push-Ups***
150 Air Squats
*Partition any way to complete all 300 reps.
**Half the volume of what you will see for Murph. Two goals for today…first we want to continue building volume towards the full 100-200-300, and to come up with a strategy of breaking these movements up.
***Option to complete Knee Push-Ups or Push-Up to a Box.

Ken
PART 1. ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Bench Press

PART 2. ON A 10:00 RUNNING CLOCK…
Max Box Jumps (24/20)*
*Every 2:00, including 0:00 complete Burpees…
RND 1 (0:00) = 8/6
RND 2 (2:00) = 10/8
RND 3 (4:00) = 12/10
RND 4 (6:00) = 14/12
RND 5 (8:00) = 16/14

Barbell Class tonight 6:30pm-7:30pm

2 ROUNDS FOR TIME
1500/1250m Row
60 DB Farmer Alt. Lunges (50/35)
40 Toes to Bar

Maggie
PART 1. EVERY 2:00 x 5 SETS*
3 Deadlifts +2 Hang Power Cleans
*Start Light and build slightly past workout weight

PART 2. AMRAP x 15 MINUTES
25/20 Cal Bike
12 Deadlifts (205/145)
4 Hang Power Cleans

Laura and Nick
PART 1. ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Max Overhead Squat

PART 2. 5 ROUNDS FOR TIME
200m Run
10 Overhead Squats (135/95)