WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BACK SQUAT, HSPU, RING DIP, PUSHUP

STRENGTH:
FOR TIME
50 BACK SQUATS AT BODYWEIGHT

WOD:
5 ROUNDS
9 HANDSTAND PUSHUPS
9 RING DIPS
9 PUSHUPS

AFTERMATH:
800M RUN

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PRESS, BENCH PRESS, TOES TO BAR, DB POWER CLEAN

STRENGTH:
25 MINS. TO COMPLETE
3X3 PRESS (90%) AND 3X3 BENCH PRESS (90%)

WOD: (15 MIN. TIME CAP)
8 ROUNDS
7 TOES TO BAR
200M RUN
7 DB POWER CLEANS 55/35

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
POWER SNATCH, THRUSTER, BACK RACKED LUNGE

STRENGTH:
20 MINS. TO COMPLETE
5X1 FRONT SQUAT (95%)

WOD:
AMRAP 20 MINS.
15 POWER SNATCHES 75/55
10 LATERAL JUMPS OVER BAR
10 THRUSTERS 75/55
5 BURPEES
10 BACK RACKED LUNGES 75/55

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
PUSH JERK, CHEST TO BAR PULLUP, BOX JUMP OVER

STRENGTH:
20 MINS. TO COMPLETE
4X2 PUSH JERK (90%)

WOD:
10,9,8,7,6,5,4,3,2,1
CHEST TO BAR PULLUPS
BOX JUMP OVERS 24/20

AFTERMATH:
400M RUN
50 FLUTTER KICKS
200M RUN
25 FLUTTER KICKS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
BACK SQUAT, SNATCH, RING DIP

STRENGTH:
20 MINS. TO FIND
3RM BACK SQUAT

WOD:
3 ROUNDS
7 SNATCHES 135/95
7 BURPEES
7 RING DIPS

AFTERMATH:
400M RUN
20 DISLOCATES

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
RING DIP, ROWER, DB DEADLIFT, DOUBLE UNDER

STRENGTH:
15 MINS. TO COMPLETE
5X1 RING DIPS

WOD:
AMRAP 20 MINS.
9 CALORIE ROW
15 DB/KB DEADLIFTS 55/35
21 MOUNTAIN CLIMBERS
27 DOUBLE UNDERS (3/1)

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
OVERHEAD SQUAT, SQUAT CLEAN, JERK

STRENGTH:
20 MINS. TO COMPLETE
3X3 OVERHEAD SQUAT (90%)

WOD:
5 ROUNDS
10 PULLUPS
10 SQUAT CLEANS 115/75
10 JERKS 115/75

AFTERMATH:
200M RUN
20 DISLOCATES
20 GOOD MORNINGS

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH

WARMUP:
INSTRUCTOR LEAD GROUP WARMUP

SKILLS:
SUMO DEADLIFT, PUSHUP, ROPE CLIMB

STRENGTH:
20 MINS. TO COMPLETE
4X4 SUMO DEADLIFT (85%)

WOD: (20 MIN. TIME CAP)
4 ROUNDS
25 PUSHUP
25 SITUPS
2 ROPE CLIMBS (3 MODIFIED ROPE CLIMBS)
25 KB SWINGS 53/35

COOL DOWN:
INSTRUCTOR LEAD GROUP STRETCH