Strength:
Db Strict Press
5x10 / Arm

Wod:
2 Rounds
100 Air Squats
50 Box Jumps 24"/20"
25 Push Press #95/65

Strength:
Deadlift
Build to a Max in 10 Min

Wod:
50/40 Cal Bike
25 Push Ups
50 Deadlifts #225/155
25 Push Ups
50/40 Cal Bike
-Or-
75/55 Cal Row
25 Push Ups
50 Deadlifts #225/155
25 Push Ups
75/55 Cal Row

Strength:
Front Squat
12, 8, 4

Wod:
14 Min AMRAP
40 Pull Ups (Rx+ CTB)
80 Wall Balls #20/14
120 Double Unders

Strength:
Power Clean
1 OTM x10

Wod:
“Rx”
Every 5 Min x4
12 Burpee Box Jump Overs 24”/20”
9 Power Cleans #135/95
6 S2O #135/95

“Rx+”
Every 5 Min x4
15 Burpee Box Jump Overs 24”/20”
12 Power Cleans #135/95
9 S2O #135/95

Wod:
Open Gym
10 am - 12 pm

Cardio Burn:
4 Rounds
3 Min Max
Cal Row
2 Min Max
Clean and Jerk #135/95
1 Min Max
Double Under
-Rest 1 Min-

OLY:
Squat Clean + Jerk
10 Heavy Singles
+
Deficit Clean Pull
5x5

Wod:
In Teams of 2
2 Rounds
100 Wall Balls #20/14
75 Cal Row
50 Pull Ups
25 Deadlifts #225/155

Strength:
Squat Snatch
1 Every 90 Sec x10

Wod:
For Time
30-20-10
Bar Facing Burpee
Overhead Squat #115/75

Strength:
Split Jerk
10x1

Wod:
12 Min AMRAP
9 Push Ups
12 Toes to Bar
15 Box Jumps 24"/20"

(Rx+ HSPU)

Strength:
Deadlift
12, 9, 6

Wod:
EMOM x20
Min 1
1 Round "DT"
Min 2
Rest
Min 3
Max Cal Bike
Min 4
Rest

"DT"
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

*Choose Own Weight For DT
Score Weight and Cals

Strength:
Bench Press
Build to a Max

Wod:
5 Rounds
80 Double Unders
400m Run
20 Pull Ups

(Rx+ 10 BMU)

Strength:
Pause Front Squat
5x5 w/ 3 Sec Pause

Wod:
3 Rounds
30 Wall Balls #20/14
30 Front Squats #95/65
30 Push Press #95/65

Wod:
Yoga
9 am
+
Open Gym
10 am - 12 pm

Cardio Burn:
10 Rounds
15/10 Cal Bike
-1 Min Rest-
20/15 Cal Row
-1 Min Rest-

OLY:
Build to a Max
2 RM Snatch
*Above Knee
+
Build to a Max
2 RM Overhead Squat

Wod:
In Teams of 2
20 Min AMRAP
10.20.30...
Alt Db Snatch #50/35
Cal Row
Burpee Over Rower

Strength:
Back Squat
5x3 

Wod:
10 Min AMRAP
5.10.15.20...
Squat Clean #155/105
Toes to Bar

Strength:
Split Jerk 
10x2

Wod:
Every 5:00 x4
20/15 Cal Row
20 Push Press #75/55
20 Wall Balls #20/14

Strength:
Bench Press
5x2

Wod:
For Time
50 Burpee Box Jumps 24"/20"
200 Double Unders
50 Burpee Box Jumps 24"/20"

Strength:
Hang Squat Clean
3, 3, 3

Wod:
For Time
1200m Run
60 Pull Ups (Rx+ CTB)
30 Front Squats 

Rx #185/125
Rx+ #225/155

Strength:
Strict Press
Build to a Max

Wod:
8 Rounds
-1:30 ON-
10/8 Cal Bike
Max CJ #95/65
-1:30 OFF-

Wod:
Open Gym
10 am - 12 pm

Wod:

"Leap Year Throwdown"
In House Competition

Athlete Check In: 7 am
Athlete Briefing: 7:30 am
Competition Start: 8 am

Gym will be closed to all other functions for the day.