Cardio Burn:
5 Rounds
5 Wall Walks
25 Air Squats
400m Run

Strength:
3 Attempts
Max Snatch
+
3 Attempts
Max Clean and Jerk

Wod:
*In Teams of 2
30 Min AMRAP
20 Cal Bike
200m Run
Max Rep Burpees
-Switch Every 3:00-

Strength:
EMOM x 10
2 Hang Squat Cleans

Wod:
24 Pull Ups
24 Burpee Box Jumps 24"/20"
48 Thrusters #95/65
24 Burpee Box Jumps 
24 Pull Ups

Rx+
12 Muscle Ups
24 Burpee Box Jumps 24"/20"
48 Thrusters #95/65
24 Burpee Box Jumps 
12 Muscle Ups

Strength:
Strict Press
3x3

Wod:
3 Rounds
10 Curtis P's
20 Calories

Strength:
Deadlift 
4,4,4,2,2,2

Wod:
Every 2:30 x 6
40 Double Unders
200m Run
Max Deadlifts #225/155

Strength:
Front Squats
4x4

Wod:
2 Rounds
40 Cal Bike
40 DB Squats #50/35
@10:00
2 Rounds 
40 Cal Row
40 KB Swings #53/35

Strength:
Split Jerk
7x1

Wod:
14 Min AMRAP 
7 S2O#185/125
14 Toes to Bar
21 Burpees Over Bar

Injury Prevention
9-10am

Wod:
Open Gym
10am-12pm

Cardio Burn:
For Time
100-75-50-25
Cal Row
100-75-50-25
Double Under
25-25-25-25
KB Swing #53/35

Strength:
Squat Snatch
1.1.1 x 3
Rest 10 Sec/3 Min
+
Snatch Pull 3x3

Wod:
In Teams of 2
Parter 1:
30 Snatches #135/95
Partner 2:
Max Cal Bike
-Switch and Repeat-
Partner 1:
30 CJ #135/95
Partner 2:
Max Cal Bike
-Switch and Repeat-

Strength:
Build to a Max
1 Squat Clean
5 Front Squats

Wod:
For Time
30 Burpees
90 Wall Balls #20/14
30 Burpees
60 Pull Ups
30 Burpees
30 Squat Cleans #135/95

Strength:
Bench Press
3x5
Bent Over Row
3x5

Wod:
10 Min AMRAP
20/15 Cal Row
10 Push Ups
-Rest 2 Min-
10 Min AMRAP
15/10 Cal Bike
10 Renegade Rows #50’s/35’s

Strength:
EMOM x 10
1 Power Clean

Wod:
For Time
45 Deadlifts #135/95
30 Bar Facing Burpees
15 Power Cleans #135/95
-Rest 1 Min-
15 Power Cleans #185/125
30 Bar Facing Burpees
45 Deadlifts #185/125

Strength:
Back Squat
3x3

Wod:
15 Min AMRAP
25 Toes to Bar
50 Overhead Squats #95/65
100 Double Unders
*At Minutes 0/5/10
Complete 20/15 Cal Bike

Strength:
Push Jerk
(From Floor)
15-10-5

Wod:
3 Rounds
400m Run
20 S2O #135/95
10 Box Jumps 24"/20"
5 Kb CJ / Arm #53/35

Wod:
Open Gym
10am - 12pm
Happy Mothers Day!

Cardio Burn:
400m Carry #53/35
600m Run
80 Burpees To Target
600m Run
400m Carry #53/35

Strength:
Build to a Max Complex
Snatch
Hang Snatch
OHS x 3
+
Build to a Max Complex
Clean and Jerk
Front Squat
Jerk x 3

Wod:
In Teams of 2
20 Min AMRAP
10 Cal Bike
20 Wall Balls #20/14
30 Double Unders
*You Go I Go

Strength:
Back Squat 
3x5
W/ 5 Sec Pause        

Wod:
15 Min AMRAP
10 DB Hang Snatches #50/35
15 Toes to Bar
20 DB Walking Lunges #50/35

Strength:
DB Bench Press
5x10

Wod:
EMOM x20
Min 1
18/13 Cal Row
Min 2
16 KB Swings #53/35
Min 3
14 Burpees
Min 4
Rest

Strength:
S2O
5,3,1

Wod:
For Time 
800m Run
60 S2O #135/95
40 Cal Bike
20 Front Squats #185/125

Strength:
Build to a Tough
Power Snatch 
+
Hang Power Snatch

Wod:
20-15-10
Power Snatch #115/75
20-20-20 
Chest to Bar
15-15-15
Burpee Box Jump

Strength:
Front Squat 
5x5

Wod:
3 Rounds
15 Hang Power Cleans #135/95
45 Wall Balls #20/14
90 Double Unders