| A. Work up to heavy P. Snatch + OHS (minimum 5 attempts) |
| B. Pick One b/t B1 & B2 |
| B1. 8:00 AMRAP |
| 5 Power Snatch (athlete choice) |
| 10 OHS |
| B2. Amanda – 9-7-5 Snatch & Muscle Up (10:00 CAP) |
| C. 10:00 Death by: Strict Pull-ups |
| A. OT2:00 for 5 Rounds: 3 Deadlift (singles, increasing) |
| B. 12:00 AMRAP |
| 200 Meter Run |
| 3 Deadlift (base weight on A) |
| 5 SHSPU (kip modification) |
| C. Foam Roll (posterior chain) |
| A. 4 Rounds – Max Reps |
| 1:00 WB (20/14) |
| :30 Rest |
| 1:00 Plank (any break in plank=20 burpees after WOD) |
| :30 Rest |
| 1:00 KB Swing |
| :30 Rest |
| 1:00 Double Unders |
| B. Tabata Hollow Rock & Superman (alternate, just one round) |
| Class WOD or Endurance WOD Option |
| A. Work up to Heavy single Bench Press |
| B. “Lynne” – 5 Rounds NFT |
| Max Reps BW Bench Press |
| Max Reps Pull-up |
| Rest as needed between Rounds, no rest between PB&PU |
| C. 5:00 Row Cool Down |
| A. Back Squat 3 – 3 – 3 (5 Box Jumps after each working set) |
| B. For time: |
| 20 – 16 – 12 – 8 – 4 Box Jump |
| 10 – 8 – 6 – 4 – 2 Back Squat (M: 225/185/155,W: 145/125/105) |
| 5 – 4 – 3 – 2 – 1 Bar Muscle Up |
| C. Seal Crawl Relay |
| A. 25:00 AMRAP |
| 10 Cal Row |
| 20 Meter Lunge Step |
| 10 KB Swings (HAP) |
| 20 Meter Bear Crawl |
| 100 Meter Sprint |
| 1:00 REST b/t rounds |
| B. Core |
| A. 6:00 EMOM – 1 Power Clean + 1 Push Press + 1 Push Jerk |
| B. For time – 18:00 CAP |
| 800 Meter Run |
| 20 Power Clean (135/95) |
| 400 Meter Run |
| 20 STOH |
| 800 Run |
| 20 Clean & Jerk |
OPEN GYM
