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)

Ryan
PART 1. FOR TIME
75 Double Unders
45 Russian Swings (53/35)
45 Sit-Ups*
75 Double Unders
35 Russian Swings
35 Sit-Ups
75 Double Unders
25 Russian Swings
25 Sit-Ups
75 Double Unders
15 Russian Swings
15 Sit-Ups
*GHD Optional.

PART 2. EMOM x 9 MINUTES
MIN 1 – :45 KB Horn Curls
MIN 2 – :45 KB Upright Rows
MIN 3 – :45 Alt. KB Slides

OPEN GYM 9:00am-11:00am

ON A 15:00 RUNNING CLOCK…
Build to a Heavy Complex
1 Hang Power Clean+2 Front Squat+1 Hang Squat Clean

MURPH PREP: EMOM x 15 MINUTES*
MIN 1 – 12-15 Ring Rows or 5-7 Strict Pull-Ups
MIN 2 – 10 Push-Ups**
MIN 3 – 20-30 Air Squats
*Simple volume building EMOM…goal here is to build volume across the 5 rounds without burdening the body with all of the volume, all at once.
**Option to complete Knee Push-Ups or option to increase reps by 2 every other round.

CONDITIONING
4 SETS*: 400m Run
-Rest 1:30 b/t Sets-

Josh
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.

FINISHER- 3 SETS
8-10 Rower Glute Bridge-Ups
8-10 Rower Pike-Ups
-Rest As Needed b/t Sets- 

Rob
PART 1. 3×10: Overhead Squat*
*Use the same Light-Mod Weight for All Sets.
This is a Deload Week.

PART 2. TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Double Unders
TABATA 2 – DB Alt. Hang Snatch (Athlete Choice)
TABATA 3 – Sit-Ups
TABATA 4 – DB Alt Goblet Lunge (Athlete Choice)
*Complete a full Tabata before moving to the next one.
-Rest 1:00 b/t Tabatas-

Vuk and Jamar
Part 1. SKILL WORK:EMOM x 15 MINUTES
Practice Gymnastics Pull*
*Gymnastic Pull Options…
1-2 (Strict) Ring Muscle-Ups
3-5 (Chest to Bar) Pull-Ups
3-5 (Banded) Strict Pull-Ups

Part 2. AMRAP x 10 MINUTES
15/12 Cal Bike
Gymnastics Pulling*
*Options…
2 Ring Muscle-Ups
3 Bar Muscle-Ups
4 Chest to Bar Pull-Ups
5 Kipping Pull-Ups

Dimmi
3 ROUNDS FOR TIME
200m Run
21 DB Push Press (50/35)
200m Run
9 Deadlifts (275/185)

PART 2. AMRAP x 16 MINUTES
12 Knees to Elbow
18 Up-Downs
24 Air Squats

OPEN GYM 9:00am-11:00am